Strength
Back Squat 6x6
6 sets x 6 Back Squats (75%)
-Complete a set every 2:00-
WOD
"Tillamook"
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s) 24"/20"
8 Dumbbell Bench Press (50s/35s) after each set
*20:00 Time Cap
WOD
"Andes"
For Time:
21-18-15
Dumbbell Bench Press (50s/35s)
Chest to Bar Pull Ups
-into-
12-9-6
Dumbbell Bench Press (50s/35s)
9-6-3
Bar Muscle Ups (Burpee Pull Up)
Mayhem Mini-Pump
3 Rounds
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7
12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
WOD
“Still a Soldier”
Teams of 2
For time:
100ft -200ft-300ft3
Back Rack Lunge 115#/85#
100-60-40
Dumbbell Bench Press (50s/35s)
Strength
Bench Press
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM
WOD
“Call me beep me, if you wanna reach me”
For Time:
30-24-18-12-6
Calorie Air Bike (Female calories: 24-20-14-10-5)
Dumbbell Bench Press (2x50#/2x35#)
