Strength
Front Squat
Build to a Heavy Set of
*Score = Heaviest Load
WOD
"Seventh Wonder"
7 Rounds For Time [15 Minute Cap]:
7 Double Dumbbell Front Squats
7 Chest to Bar Pull-ups
7 Double Dumbbell Push Press
7 Toes to Bar
Dumbbells: (50's/35's)
Strength
Strict Press
Build to a Heavy Set of 20 reps
*Score = Heaviest Load
WOD
“Chipper Gone Bad”
AMRAP 18:
100 Wallballs 20#/14#
80 Dumbbell Snatches 50#/35#
60 Box Jumps 24”/20”
40 Double Dumbbell Push Press (50’s/35's)
Max Calorie Row
*Score = Total Calories
Happy Birthday Coach Frank
WOD
"Frank"
For time:
24 Strict Press 95#/65#
24 Pull-ups
24 Front Squats 95#/65#
24 Double DB Push Press 50#/35#
24 Renegade Rows with Push-ups 50#/35#
24 Double DB Deadlifts 50#/35#
73 Cal Row
WOD
“HOLLEYMAN”
30 Rounds For Time:
5 Wall Balls 20#/14#
3 Double Dumbbell Push Press 50#/35# (Rx+ = HSPU)
1 Power Clean 225#/155#
Time Cap: 30 Minutes
