WOD
"Team 1776"
For Time Teams of 3:
Kettlebell Swings 55#/35#
Box Jumps 20”/24”
Air Squats
Push Ups
Burpees
Pull Ups
Sit Ups
Row (Calories)
Double Unders
Wall Balls 20#/14#
Slam Balls 30#/20#
Dumbbell Push Press 45#/35#
*As a team complete 1776 reps total comprising of all movements equally in any order. You only have 10 minutes to plan a strategy before you start.
WOD
FOR TIME:
100 Wall Balls 20#/14#
100 Toes to Bar
100 Hang Power Snatch 95#/65#
60 Wall Balls
60 Toes to Bar
60 Hang Power Snatch
*The Wall Ball never touches the ground or passes the waist throughout the workout. P1 works while P2 rests or holds the Wall Ball above the waist.
**Both partners perform a 15 Up-Down penalty each time the ball touches the ground.
Strength
Deadlift
Build to a Heavy 1-Rep Deadlift
Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks.
(Score is Weight)
WOD
ON A 15:00 RUNNING CLOCK...
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps 30"/24"
-Rest 0:30 b/t Sets-
Then...
AMRAP in Time Remaining of...
15 Plate Ground to Overhead 45#/25#
15 Plate Hollow Body Flutter Kicks*
*L + R = 1 Rep
(Score is Rounds + Reps)
Cool Down
FOR RECOVERY
1:00 Alt. Knee Drop Rotations
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra
(No Measure)
WOD
4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)
-Rest as needed b/t Sets-
Then Into...
4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice, Mod-Heavy)
1:00 Glute Bridge Floor Press Hold*
-Rest as needed b/t Sets-
*Begins immediately after the 15 Floor Press.
(No Measure)
