Strength
5 Deadlifts x 5 sets @70% of 1RM
* Complete a set on the 2 minutes *
WOD
"Coach Beard”
4 sets, with a new set starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press 115#/80#
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps from score 1 plus all push up reps from score 2
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
