Strength
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
WOD
"Fun Dip"
For Time:
30 Pull Ups
3 Rounds of DT 155#/105#
20 Pull Ups
2 Rounds of DT 155#/105#
10 Pull Ups
1 Round of DT 155#/105#
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
WOD
"NBA Finals"
Teams of 2
AMRAP 24 Minutes
50/40 Calorie Row (shared)
400m Run (together)
50/40 Calorie Row (shared)
25ft Handstand Walk (each) (OR Scale 2 Wall Walks each)
Strength
Every 3:00 (5 sets)
5 Hang Squat Snatch (Build up to 65% of 1RM Snatch)
WOD
"Dallas Mavericks"
100 Double Unders
100 Wall Balls 20"/14"
100 Double Unders
Accessory
Strict Pull-up Test
Level 1: Find the lightest band that you can do one strict pull-up with
Level 2: Find your max unbroken set of unweighted strict chin-ups
Level 3: Find your max unbroken set of unweighted strict pull-ups
Level 4: Find your max 1 rep weighted strict pull-up
Scoring: note your level and score achieved.
WOD
"Denver Nuggets"
In 3:00 complete:
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge 50#/35#
10 Toes To Bar
*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds.
* Every 5ft of lunges = 1 rep (1 round = 20 reps)
*You don’t have to rest until the three minutes is up to start the next two rounds.
