Strength
Squat Clean + Front Squat + Jerk 4x3
4 sets
1 Squat Clean + 1 Front Squat + 1 Push Jerk (4x3 @ 80% of C&J)
-complete a set every 1:30-2:00-
WOD
"He-Man"
15:00 AMRAP
12-10-8-6-4
Back Rack Walking Lunge 155#/105#
Box Jump Overs 30"/24"
-into-
Max Distance Row
WOD
"KC Packers"
Teams of 2
3 Rounds For Time:
Partner 1: 12/10 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.
Strength
Deadlift 4x2
4 sets
2 Deadlift @88% + 4 Bounding Jumps
- Complete 1 set every 1:30-2:00
Accessory
Bounding Jumps
4 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)
WOD
"Louisville Colonels"
For Time:
25 Burpee Over Rower
500m Row
25 Burpee Over Rower
WOD
"Mayhem for Water"
Teams of 2
15:00 AMRAP
800m Row (split)
(Partner holds Farmer Hold with 70/50s)
25 Synchro Burpees over Rower
