Strength
“Gwen”
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
* Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
WOD
"Acai"
For Time:
100 Burpee Box Jump Overs 24"/20"
Strength
2 Snatch Push Press + 1 Overhead Squat:
- Work up to a heavy complex in 10-12 minutes
WOD
"Livin’ on a Prayer"
6:00 AMRAP
8/7 Calorie Air Bike
2-4-6-8. . . Burpees Box Jump Overs 24"/20"
-rest 4:00-
6:00 AMRAP
6 Burpees Box Jump Overs 24"/20"
2-4-6-8. . . Calorie Air Bike
*Score is total reps
Strength 1
Bench Press:
5 set of 2 Pause Bench Press @70% of 1RM
*2-3 second pause*
* Rest as needed between sets *
Strength 2
Box Jump:
5 sets of 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
"Domino’s"
3 rounds For Time:
8 Burpee Box Jump Overs 24"/20"
8 Power Snatches 135#/95#
-at 8:00-
For Time:
24 Burpee Box Jump Overs 24"/20"
24 Power Snatches 95#/65#
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"
