Strength 1
Front Pause Squat:
5 sets of 2 Pause Front Squats @70% of 1RM
* Rest as needed between sets *
Strength 2
Weighted Strict Chin Up (Supinated)
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM
* Rest as needed between sets *
WOD
"Papa John’s"
3 rounds For Time:
400m Run
20 Toes to Bar
20 Sit Ups
WOD
"The Evil Queen"
Teams of 2 For Time:
120/90 Calorie Row
30 Power Snatch 135#/95#
100/80 Calorie Row
45 Shoulder to Overhead 135#/95#
80/65 Calorie Row
60 Bar Facing Burpees
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
