WOD
4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)
-Rest as needed b/t Sets-
Then Into...
4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice, Mod-Heavy)
1:00 Glute Bridge Floor Press Hold*
-Rest as needed b/t Sets-
*Begins immediately after the 15 Floor Press.
(No Measure)
Strength
3 SETS FOR QUALITY
12 Alt. DB Gorilla Row (Athlete Choice)
12 DB Floor Press
(Score is Weight)
WOD
5 ROUNDS FOR TIME
12 DB Deadlifts 50#/35#
9 DB Hang Power Cleans
12 Hand Release Push-Up
*After "Odd" Rounds (1, 3, & 5), perform a 400m Run.
WOD
In Teams of 2
AMRAP in 25:00
200 Meter Row
15 DB Floor Press 50#/35#
10 Pull-Ups
*Athletes break up work however they see fit.
Strength
5 SETS FOR QUALITY
10/10 SA DB Bench Press
1:00 Ring Body Saw
*Keep weight moderate.
(Score is Weight)
WOD
3 SETS FOR MAX REPS
1:00 - DB Floor Press 35#/20#
-Rest :15-
1:00 - DB Goblet Lunges
-Rest :15-
1:00 - DB Renegade Rows
-Rest :15-
1:00 - DB Up-Downs
-Rest :15-
(Score is Reps)
