Strength
Power Clean + Front Squat + Jerk 6x6
6 sets
3 Power Cleans + 2 Front Squats + 1 Push Jerk (build-in weight)
* Complete a set every 2 minutes. The complex is to be completed unbroken.
WOD
"Just Go With It"
For Time:
100-80-60-40-20
Double Unders
30-25-20-15-10
Stick Sit Ups
*15:00 Time Cap
Strength
Turkish Get Up Carries
3 Rounds
Turkish getup (stand up portion only) left arm
100 ft overhead carry left
Turkish getup (down to ground portion)
*repeat on right side
WOD
"Regina George and Gretchen Weiners"
Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (50s/35s) 24"/20"
Partner 2: 15 GHD Sit Ups (Scale stick sit-ups)
*Both working at the same time and switch when station is completed*
*Score is slowest round
WOD
"Mayhem Classic Chipper"
For Time:
25 Burpee Box Get Over 30"/24"
50/40 Calorie Assault Bike
25 GHD Sit Ups (Sub Stick Sit Ups for scale)
15 Bar Muscle-Up (Sub 30 Chest to Bar or regular Pull Ups for scale)
25 GHD Sit Ups (Sub Stick Sit Ups for scale)
50/40 Calorie Assault Bike
25 Burpee Box Get Over 30"/24"
Strength
Clean 10x1
10 sets of 1 Squat Clean @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes *
WOD
“Roads? Where we’re going, we don’t need roads.”
18:00 Amrap
500/450m Row
25 GHD’s (or stick sit-ups)
250/225m Row
25 V-Ups
