Strength
5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Steve Rogers"
4 Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs 20"
Max Thrusters 95#/65#
-rest 2:00 between sets-
*Score is total thrusters
WOD
Teams of 2
For Time:
20 Thrusters 135#/95#
100 Double Unders (each/same time)
16 Thrusters 135#/95#
80 Double Unders (each/same time)
12 Thrusters 135#/95#
60 Double Unders (each/same time)
8 Thrusters 135#/95#
40 Double Unders (each/same time)
4 Thrusters 135#/95#
20 Double Unders (each/same time)
*Split up work however you see fit
Strength 1
Deadlift:
5 sets x 3 Dead Stop Deadlifts @70% of 1RM
* Rest as needed between sets *
Strength 2
Strict Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Scaling Options:
* Strict HSPU
* Kipping HSPU
* Strict HSPU from a box
* Pike Push-ups
* Push-ups
* Dumbbell Shoulder Press
WOD
“God Bless America”
5 Rounds For Time:
50 Double Unders
7 Thrusters 115#/80#
WOD
“Rosie”
For Time:
29 Thrusters 75#/55#
29 Box Jumps 24"/20"
29 Pull Ups
29 Calorie Row
29 Push Press 75#/55#
29 Burpees
29 Kettlebell Swings 55#/35#
88 ABMAT Sit Ups
29:00 Cap
