Strength
4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,
* Work up to a Heavy, Unbroken set
WOD
“Be a Goldfish”
For Time:
21-15-9
Back Squat 135#/95#
Bar Facing Burpees
-75 Double Unders after each round-
WOD
“Dean”
For Time, 30 minute time cap:
30 Handstand Push Ups
40 Toes To Bar
50 Burpees
60 Pull Ups
70 Push Ups
80 Sit Ups
90 Air Squats
Strength
3 Snatch Grip Push Press + 1 Overhead Squat:
- Work up to a heavy complex in 10-12 minutes
WOD
"Ted Lasso"
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score
WOD
"Move for Independence"
Teams of 2
19:19 AMRAP
Partner 1:
Max Meter Row
Partner 2:
2 rounds
11 Burpees over Bar
11 Deadlifts (95/65)
11 Shoulder to Overhead (95/65)
*Switch when the 2 rounds are completed
*Score the AMRAP, comment with total row meters. Note: you must hit at least 3,908 meteters (combined) to RX this workout.
