Strength 1
Bench Press:
5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
* Rest as needed between sets *
Strength 2
Box Jump:
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
“Stars and Stripes Forever”
2 sets For Time:
3 Rounds
10 Bar Facing Burpees
10 Power Snatch 95#/65#
10 V-Ups
-Rest Until 10:00, then begin set 2-
Strength 1
Bench Press:
5 set of 2 Pause Bench Press @70% of 1RM
*2-3 second pause*
* Rest as needed between sets *
Strength 2
Box Jump:
5 sets of 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
"Domino’s"
3 rounds For Time:
8 Burpee Box Jump Overs 24"/20"
8 Power Snatches 135#/95#
-at 8:00-
For Time:
24 Burpee Box Jump Overs 24"/20"
24 Power Snatches 95#/65#
Strength 1
Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *
Strength 2
Box Jump: Max Height
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep
WOD
"The Huntsman"
For Time:
50-40-30-20-10
Jumping Split Lunges
Abmat Sit-ups
Strength 1
Bench Press
- Heavy Single (10-12 minutes)
* Rest as needed between sets
Strength 2
Box Jump: Max Height
WOD
"Cookie Monster"
15:00 Amrap
300/250m Row
15 Hang Power Snatch 75#/55#
15 Push Ups
