WOD
"Pita"
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps 24"/20"
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Strength
Power Clean + Front Squat + Push Jerk 8x3
8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)
-Complete a set every 1:30-
WOD
"The Jungle Book"
14:00 AMRAP
7 Dumbbell Thrusters (50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar
Strength
8 sets x 2 Squat Snatch (Singles, build-in weight)
-Complete a set every 1:30-
WOD
"Family Feud"
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks 50#/35)#
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks 50#/35#
100m Run
Strength
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
WOD
"The Little Rascals"
3 rounds For Time:
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatch 50#/35#
9 Burpee Over Dumbbell
-Rest until 12:00-
For Time:
45/36 Calorie Air Bike
36 Alternating Dumbbell Snatch 50#/35#
27 Burpee Over Dumbbell
*Score will be 2 different times.
