Strength
Back Squat:
- Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
WOD
"Rummy"
4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
15/12 Calorie Row
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Row
Odd Sets: (5:00, 15:00)
15/12 Calorie Air Bike
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Air Bike
*Score is slowest time
Strength
Back Squat:
- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
WOD
"Beat Bobby Flay"
AMRAP 15 Minutes
20 Deadlifts 115#/80#
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans 115#/80#
Strength
Back Squat
- Heavy 10 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Tater Tots"
Teams of 2 For Time:
300 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Power Cleans 185#/125#
* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.
Strength
Back Squat:
- Heavy 2 rep (10-12 minutes
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Affiliate Version of “Pig Chipper”"
For time
5 Power Cleans 205#/135#
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls 20#/14#
25 Toes to Bar
15 Chest to bar Pull Ups
5 Power Cleans 205#/135#
