WOD
"Mozzarella"
Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks 135#/95#
Minute 2: 15 Wall Balls 20#/14#
Minute 3: 50 Double Under
*Score is reps completed in all minutes. Max score is 497
Strength
4 sets at RPE 8:
10 DB Snow Angel Raise
15-20 reps (each side) Single Leg Calf Raise
Rest 1:00-1:30 b/t sets
Score weight used for the Snow Angels. Add calf raise weight to comments, if weighted.
WOD
“Party in the USA”
Teams of 2 (30 minute cap)
5 Rounds For Time:
Partner 1: 400m Run
Partner 2:
Amrap
15 Pull-Ups
10 Devils Press (50s/35s)
Strength 1
Deadlift:
5 sets x 3 Dead Stop Deadlifts @70% of 1RM
* Rest as needed between sets *
Strength 2
Strict Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Scaling Options:
* Strict HSPU
* Kipping HSPU
* Strict HSPU from a box
* Pike Push-ups
* Push-ups
* Dumbbell Shoulder Press
WOD
“God Bless America”
5 Rounds For Time:
50 Double Unders
7 Thrusters 115#/80#
Strength 1
Bench Press:
5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
* Rest as needed between sets *
Strength 2
Box Jump:
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
“Stars and Stripes Forever”
2 sets For Time:
3 Rounds
10 Bar Facing Burpees
10 Power Snatch 95#/65#
10 V-Ups
-Rest Until 10:00, then begin set 2-
