Strength
5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.
WOD
"Sourdough"
3 sets (Every 7:00)
2 Rope Climbs (Scale 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats 95#/65#
12/10 Calorie Row
*Score is slowest set. No Rx if you get 7 minutes on any sets
WOD
"Fajitas"
Teams of 3:
20:00 AMRAP
Partner 1: Max Calorie Row
Partner 2:
2 Rounds
3 Power Snatch 115#/80#
6 Overhead Squats 115#/80#
9 Pull Ups
Partner 3: Rest
*Switch when Partner 2 finishes the two rounds
Score:
Rounds = total rounds completed of the 3+6+9 (incomplete rounds don't count)
Reps = total calories on the row
WOD
"Battleship"
7 Rounds For Time:
3 Bar Muscle Ups (Scale 7 Chest to Bar)
7 Overhead Squats 135#/95#
* The Overhead Squats are from the ground, not rack.
Mini-Pump
4 Rounds
10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl (Or Dumbbell Hamstring Curl) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 2 min between rounds-
WOD
“Nancy”
5 rounds For Time:
400m Run
15 Overhead Squats 95#/65#
Accessory
Strict Pull-ups: Week 4
Freedom:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 7 Strict or Box Assist pull-ups
–rest 90 seconds between sets–
Independence:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Liberty:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–
