Strength 1
Power Clean + Push Jerk 5x3
2 Power Cleans + 1 Push Jerk x 5 sets (@65% of 1RM)
* Complete a set every 1:30 *
Strength 2
Front Squat 1x1
3-2-1-1-1 Front Squat (build up in weight)
- Rest as needed between sets -
WOD
"Cameron Frye"
Every 5:00 (3 sets)
30/24 Calorie Assault Bike
Max Unbroken Handstand Push Ups
*Kipping HSPU: every rep = 3 second off the set time
*Strict Handstand Push Ups: every rep = 5 seconds off the set time
**Score is your slowest time
Strength 1
Front Squat 1x1
Build to a heavy single (10-12 minutes)
* Rest as needed between sets *
Strength 2
Weighted Chin Up 1x1
Strict Chin Up:
- Max Weight
* Rest as needed between sets *
WOD
"McLaren"
12:00 min AMRAP
200m Run
3 Power Snatches 135#/95#
6 Overhead Squats 135#/95#
Strength 1
Front Squat:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Strength 2
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *
WOD
"Grumpy"
2 Sets For Time:
21-15-9
Kettlebell Front Squat (2x55#/35#) or Dumbbell Front Squats (2x50#/2x35#)
Calorie Assault Bike
-Rest 1:1 between sets-
Strength 1
Front Squat
- Heavy Single (10-12 minutes)
* Rest as needed between sets *
Strength 2
Weighted Chin Up 1x1
Strict Chin Up:
- Max Weight
* Rest as needed between sets *
WOD
"Sesame Street"
For Time:
30/24 Calorie Assault Bike
-into-
42-30-18
Wall Balls 20#/14#
V Ups
-into-
30/24 Calorie Assault Bike
