Strength
1 Front Squat + 1 Push Press + 1 Push Jerk
- Work up to a heavy complex in 10-12 minutes -
WOD
"Buffalo Brew Coffee"
3 sets (Every 5:00)
5-10-15
Calorie Row
-3x50ft Shuttle Run after each Row
*Women’s Calories: 4-8-12
**Score is slowest set
WOD
"Walk this Way"
Teams of 2 For Time:
7 Sets (each)
300/250m Row
5 Squat Snatch 135#/95#
-Partner 1 completes a full round before switching with Partner 2-
Strength
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, Unbroken set
WOD
"I love Rock ‘N Roll"
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders
WOD
"Smells like Teen Spirit"
3 Rounds For Time:
30/24 Calorie Row
30 Kettlebell Swings 55#/35#
Accessory Work
Core Work:
4 sets:
30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 1:00 beteen sets
