Strength: Deadlift, 5×4, 80%, EMOM WOD: Ladder and Tabata Part A: 12 Min Ladder of 5-10-15-20… Box Jump Over (24/20) Calories on Assault Bike 3 Min
Strength: Front Squat, 5×3, Every 2 min, Start at 80% of old 3rm, By set 3 or 4 you should be attempting your old 3RM,
Strength: Shoulder to Overhead, 5×3, 80%, Every 90 sec WOD: Fight Gone Bad S2O (75/45) Calories on the Rower SDHP (75/45) T2B Slam Ball (50/30)
Strength: Clean, 7×1, Find 1RM, Every 2 min WOD: 20 Min AMRAP 20 ABMAT Sit Ups 10 Box Jumps (24/20) 5 Squat Cleans (135/95) Shoutouts: Terri
Strength: Hang Snatch, 5×3, Every 90 Seconds WOD Start the clock. 25 Min Cap For Time: 3-6-9-12-15 HSPU Hang Snatch (95/65) Record Time directly into… 4RFT
Strength: Bentover Row, 4×8, Every 90 Sec WOD: AMRAPs Part A: 10 Min 30 Cal Row 10 Floor Presses (155/95) 3 Min rest Part B:
Strength: Back Squat, 10-1 Ladder, For Time, 55% (10 Min Cap) WOD: Every 3 Min For 21 Min 15 Thrusters (75/45) *Meant to be done
Slam Ball V Ups Goblet Squats Rower Curl to Press Burpees TRX Row Sled Push Knee Tucks Rope Slam 30:25 1x 40:25 2x 20:20 1x
Strength: Clean and Jerk, 7×1, Every 90 seconds WOD: 15 Min Ladder 3, 6, 9, 12,… Clean and Jerk (135/95) Slam Balls (50/30) Floor Press
