Strength:
Every 90 sec for 5 sets:
5 Front Squats @ 77.5% of 1RM
10 Min EMOM
Even: 10-15 C2B Pull Ups
Odd: 10-15 Dips
5 Min Rest
15 Min Time Cap
800m Run
21 Thrusters 95/65
400m Run
15 Thrusters 95/65
200m Run
9 Thrusters 95/65
Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 Power Cleans 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees.
50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 DB Snatches 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14
Deadlifts 6 X 3 @ 77.5% 15 Min AMRAP 15 Wall Balls 20/14 12 T2B 9 Deadlifts @ 50%
3 RDs 10 Squats 10 BB Deadlifts 15 Sit Up Front Squats 5×5 @ 70-80% 1RM 5RFT 200m Run 15 Weighted Sit ups 35/25 10 Deadlifts 315/225 * 22 min Cap*
Back Squat Build to a 2 rep max in 15 min “”Nasty Girls”” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95
Strength: Bench Press 6X4 Increasing weight 10-9-8-7-6-5-4-3-2-1 DEAD LIFTS 245#/155# WALL BALLS 200M RUN