WOD
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)
Rest 3:00
AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)
Rest 3:00
AMRAP 7:
50 Deadlifts 135#/95#
50 Deadlift 225#/155#
Max Rep Deadlifts 315#/225# (Rx+ = 365#/255#)
Rest 3:00
For Time
89 Burpees - only one athlete works at a time.
WOD
"Chevy Bel Air"
For Time:
9-7-5
Front Squats 155#/105#
Ring Muscle Up
-@10:00-
5-7-9
Front Squats 155#/105#
Ring Muscle Up
Strength
Bench Press 5x5
Every 2:00 x 5 sets
5 Bench Press @ 70% OR RPE 7
Strength
Power Snatch 10x2
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 65% OR RPE 6
WOD
"Porsche 911"
For Time:
75/60 Calorie Row
50 Burpee Over Bar
25 Power Snatch 135#/95#
(Scored by Time)
Accessory
Gymnastics (Rope Climb)
**Warm Up (all levels):**
Seated on Box Foot Lock Drill; 5 Foot Locks
Seated on Box Foot Lock to Stand - with straight arms; 5 locks + stand
Standing Foot Lock to Stand; 5 locks + stand + reach
**LEVEL 1:**
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1)
Min 3: Rest Minute
**LEVEL 2: **
9 min EMOM:
Min 1: 35 Double Unders
Min 2: 1-2 Rope Climbs
Min 3: Rest Minute
**LEVEL 3**
5 Sets:
30 Second Max Rope Climbs
90 Second Rest
WOD
"Aston Martin DB5"
For Time:
7 Rounds
21 Shoulder Press 75#/55#
21 Sit Ups
