Strength
Back Squat 4x4
4 sets x 4 Back Squats (85%)
-Complete a set every 2:30-
WOD
"Monster Mash"
2 Sets For Time:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) 50#/35#
50ft Single Dumbbell Walking Lunge 50#/35#
36 Double Unders
-rest 3:00 between sets-
*16:00 Time Cap
WOD
"Hershey's"
Teams of 2
5 sets (each/1:1)
2:00 AMRAP
50ft Single Dumbbell Walking Lunge 50#/35#
12 Toes to Bar
Max Calorie Air Bike in the remaining time
*Each person does 5 sets total.
Strength
Back Squat
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
WOD
"Everything Bagel”
5 Rounds For Time:
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge 50#/35#
20/16 Calorie Air Bike
Strength 1
Snatch + Overhead Squat 5x2
5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *
Strength 2
Snatch Balance 3x3
3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)
- Rest as needed between sets -
WOD
"The Goonies"
15:00 AMRAP
10 Single Dumbbell Box Step Ups 50#/35# (20")
20 V-Ups
50ft Single Dumbbell Walking Lunge 50#/35#
*every 25ft = 1 rep
