WOD
"French Fried Potatoes"
For Time:
2 sets (1 set every 10:00)
20/16 Calorie Air Bike
20 V-Ups
25 Alternating Dumbbell Snatches 50#/35#
20/16 Calorie Air Bike
20 V-Ups
*Score is added both times.
Strength
Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 1 min between rounds-
Strength
6 SETS FOR QUALITY*
1 Paused Clean Deadlift**
2 Hang Power Cleans
*Work up to a Moderate weight.
**Pause for :02 above knee then continue the lift.
-Rest As Needed b/t Sets-
(Score is Weight)
WOD
8 ROUNDS FOR TIME
100m Run
12 V-Ups
5 Hang Power Cleans 135#/95#
Strength
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
WOD
EVERY 4:30 x 3 SETS
400m Run
20 Up-Downs
15 Hang Power Cleans 95#/65#
Max Alt. V-Ups with the remaining time.
(Score is Reps of Up Downs, Hang Power Cleans and V- Ups)
Strength
Back Squat
5x5 @ 80%
WOD
For Time:
400m Run
26 Hand Release Push-ups
400m Run
26 Kettlebell Swings 55#/35#
400m Run
26 V-Ups
400m Run
26 Deadlifts 155#/105#
400m Run
26 Wallballs 20#/14#
400m Run
26 Box Jumps 24"/20"
Bart Smith
