Strength
Snatch 1x1
Snatch
- Heavy Single (10-12 minutes)
* Rest as needed between sets *
WOD
"Oahu"
For Time:
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs 24"/20"
30/24 Calorie Row
18 Burpee Box Get Overs 30"/24"
WOD
"Hawaii"
5 sets For Time:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
*Optional: perform with weight vest (20/14)
WOD
"Biff Tannen"
Teams of 2 For Time:
50x50ft Shuttle Runs (1:1)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50 Bench Press 155#/95#
12 Rope Climbs (Or 50 Inverted Ring Rows)
50x50ft Shuttle Runs (1:1)
Strength
Snatch Balance 5x2
5 sets of 2 Snatch Balance (light/moderate)
* Complete 1 set every minute for 5 minutes *
WOD
“Great Scott!”
For Time:
10 Front Squats 115#/75#
1-2-3-4-5-6-7
Wall Walks
