Strength
1RM Squat Snatch
10-12 minutes
* rest as needed between lifts
WOD
"Daniella"
For Time:
86 Cal Bike Buy-In
then
6 Rounds of
19 Air Squats
9 Dumbbell Clean and Jerks 50#/35# (one DB)
6 Dumbbell Step Ups 50#/35# (one DB)
then
86 Double Unders Cash-Out (Scale=130 Singles)
WOD
"Starscream"
Teams of 2
For Time:
150/120 Calorie Assault Bike
30 Rope Climbs or 60 Muscle Ups (Bar or Ring) (sub 90 Burpee Pull-Ups for scaled)
150/120 Calorie Assault Bike
WOD
"Bumblebee"
For Time:
100 Power Snatch 75#/55#
*Every minute, including 0:00, complete 15 Air Squats
Strength 1
Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side)- RPE 8
*Rest 1:00-1:30 b/t sets
Strength 2
Leaning Lateral Raise
4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets
WOD
"Blackout"
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Strict Handstand Push-Up
Scoring help:
Workout 1 - completing the round of 12 is 280 reps, completing the round of 15 is 420 reps
Workout 2 - completing the round of 12 is 60/54, completing the round of 15 is 90/80
Strength
Back Squat 5x5
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).
