Strength
Push Press x Split Jerk 5x3
2 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *
WOD
"Kingfish"
For Time:
250/200m Row
150ft Overhead Walking Plate Lunge 45#/25#
250/200m Row
125ft Overhead Walking Plate Lunge 45#/25#
250/200m Row
100ft Overhead Walking Plate Lunge 45#/25#
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45#/25#
Strength 1
Clean 3x2
3 sets x 2 Cleans @ 80% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Clean Deadlift 3x3
3 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"Blue Marlin"
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings 55#/35#
5-4-3-2-1
Front Squats 185#/125#
WOD
"Wahoo"
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike
Mini-Pump Core
4 rounds:
15 GHD Sit-ups
10 Ab wheels
:45 sec Face up Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Strength 1
Power Snatch 3x2
3 sets x 2 Power Snatches @ 75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Overhead Squat 3x3
3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"Red Snapper"
For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats
