Strength
Power Snatch + Overhead Squat 6x6
Every 2:00 (6 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-
WOD
"Tarzan"
5 Sets For Time:
48 Double Unders
12 Overhead Squats 95#/65#
4 Bar Muscle Ups (Scale 8 Chest to Bar)
-rest 1:1 b/t sets-
*20:00 Time Cap
Strength
Back Pause Squat 1x3
Build up to a Heavy Back Pause Squat (2-3-seconds)
in 12-15 minutes
WOD
"Fear Factor"
11.1/14.1
10:00 AMRAP
30 Double Unders
15 Power Snatch 75#/55#
Strength
“Shock Method”
3-4 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Back Squats. You can increase weight or stay the same across all sets.
WOD
"‘Tis the Season"
5 sets For Time:
100 Double Unders
25 Push Ups
- Rest 1:00 between sets
*20:00 Time Cap
WOD
"Naan"
Partner Triple 3 For Time:
6000m/5000m Row (partners must switch every 30 seconds)
300 Double Unders (partners must switch every 30 seconds)
3 Mile Run (together)
