Strength 1
Front Pause Squat:
5 sets of 2 Pause Front Squats @70% of 1RM
* Rest as needed between sets *
Strength 2
Weighted Strict Chin Up (Supinated)
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM
* Rest as needed between sets *
WOD
"Papa John’s"
3 rounds For Time:
400m Run
20 Toes to Bar
20 Sit Ups
Strength
Snatch Balance 5x2
5 sets of 2 Snatch Balance (light/moderate)
* Complete 1 set every minute for 5 minutes *
WOD
“Great Scott!”
For Time:
10 Front Squats 115#/75#
1-2-3-4-5-6-7
Wall Walks
Strength 1
Clean 3x2
3 sets x 2 Cleans @ 80% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Clean Deadlift 3x3
3 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"Blue Marlin"
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings 55#/35#
5-4-3-2-1
Front Squats 185#/125#
WOD
"Ant-Man & Wasp"
Teams of 2 (1:1)
8 Rounds (each) For Time:
3 Wall Walks
9 Front Squats 95#/65#
12/10 Calorie Assault Bike
Accessory Work
Accessory:
3 rounds
10 Overhead Plate Sit ups
20 Kettlebell Front Rack Marches (each side - as heavy as possible while form can be maintained)
30 Flutters Kicks (each side)
