WOD
"Move for Independence"
Teams of 2
19:19 AMRAP
Partner 1:
Max Meter Row
Partner 2:
2 rounds
11 Burpees over Bar
11 Deadlifts (95/65)
11 Shoulder to Overhead (95/65)
*Switch when the 2 rounds are completed
*Score the AMRAP, comment with total row meters. Note: you must hit at least 3,908 meteters (combined) to RX this workout.
Strength
Overhead Squat
Build to a Heavy Set of 3
WOD
AMRAP 3:00
21 Overhead Squats 95#/65#
21 Burpee Over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:00
18 Overhead Squats 115#/80#
18 Burpee Over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:00
15 Overhead Squats 135#/95#
15 Burpee Over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:00
12 Overhead Squats 155#/105#
12 Burpee Over Bar
Max Calorie Row
Strength
Power Clean
Build to a heavy triple
WOD
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans 135#/95#
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans 155#/105#
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans 185#/135#
Heide O'Brien
WOD
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans 135#/95#
1:00 Burpees over Bar
1:00 Rest
Then
ROMWOD
