Strength
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
WOD
"Affiliate Version of "Intervals""
2 sets For Time:
21 Box Jump Overs 24"/20"
15/12 Calorie Row
9 Burpee Box Get Overs 30"/24"
21 Box Jump Overs 24"/20"
15/12 Calorie Row
9 Burpee Box Get Overs 30"/24"
-rest until 10:00, perform second set reversed-
*score is total of both scores combined
WOD
"Mayhem Classic Chipper"
For Time:
25 Burpee Box Get Over 30"/24"
50/40 Calorie Assault Bike
25 GHD Sit Ups (Sub Stick Sit Ups for scale)
15 Bar Muscle-Up (Sub 30 Chest to Bar or regular Pull Ups for scale)
25 GHD Sit Ups (Sub Stick Sit Ups for scale)
50/40 Calorie Assault Bike
25 Burpee Box Get Over 30"/24"
Strength
Snatch 1x1
Snatch
- Heavy Single (10-12 minutes)
* Rest as needed between sets *
WOD
"Oahu"
For Time:
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs 24"/20"
30/24 Calorie Row
18 Burpee Box Get Overs 30"/24"
Strength 1
Power Snatch 3x3
3 Power Snatch x 3 sets @70% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Overhead Squat 3x3
3 Overhead Squats x 3 sets @70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"Incredible Hulk"
For Time:
12 Burpee Box Get Over 30"/24"
24 Pull-ups
12 Burpee Box Get Over 30"/24"
18 Chest to Bars
12 Burpee Box Get Over 30"/24"
12 Bar Muscle-Ups (Or 24 Chest to Bar)
