Strength
Deadlift 1x1
Build up to a Heavy Deadlift
12-15 minutes
WOD
“Gobble ‘til you wobble”
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters 45#/35#
12/10 Calorie Row
10 Burpee over Rower
*Score is total time of all 5 sets
Strength
Back Squat 6x2
6 sets x 2 Back Squats (80%)
-Every 1:30-
WOD
"Koopa Troopa Beach"
5 sets (Every 4:00)
18/14 Calorie Row
12 Toes to Bar
6 Power Snatch 135#/95#
*Score is total time of all 5 sets
**If you cap out on every set you don't get an Rx
WOD
"Bagheera the Panther"
4 Sets: (1 set every 12 minutes. Athletes have up until the 12 minute mark to rest if set is completed before 12 minutes)
Partner 1: 10x50ft Shuttle Run
Partner 2: 20 GHD Sit Ups (Or V-Ups)
-straight into-
Partner 1: 10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
Partner 2: 250/200m Row
-straight into-
Partner 1: 8 Burpee Pull Ups
Partner 2: 70 Double Unders
*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements
**Score is total time of all 4 sets
WOD
"Shere Khan the Tiger"
5 sets For Total Time:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-
*Time Cap 20:00
Accessory
"Core Work"
2-3 sets, time permitting:
15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)
*Rest 1:00 between sets
