Strength 1
Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
* Rest as needed between sets *
Strength 2
Handstand Push-ups (Strict): Max Reps
5 Sets:
50-60% reps of max reps unbroken
-Record your total reps-
WOD
"Happy & Dopey"
Teams of 2
15:00 Amrap
1000m Partner Run
Max rounds in the time remaining:
10 Synchro Pull Ups
10 Alternating Box Jumps 30"/24"
15 Synchro Wall Ball 20#/14#
Strength 1
Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *
Strength 2
Box Jump: Max Height
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep
WOD
"The Huntsman"
For Time:
50-40-30-20-10
Jumping Split Lunges
Abmat Sit-ups
WOD
"Doc"
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
*Score is your slowest time
Accessory 1
GHD Hip Extension
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Accessory 2
Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets
Strength 1
Front Squat:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Strength 2
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *
WOD
"Grumpy"
2 Sets For Time:
21-15-9
Kettlebell Front Squat (2x55#/35#) or Dumbbell Front Squats (2x50#/2x35#)
Calorie Assault Bike
-Rest 1:1 between sets-
