Strength (16:00): Bent over rows (unbroken sets) 6:00 warm up and test weight Working sets – 0:00 8 unbroken reps, 4:00 8 unbroken reps, 8:00 8 unbroken reps WOD (12:00): 21-15-9 handstand push ups KB side bends left side KB side bends right side
WOD (30:00): “The Tony Special” 37 thrusters (75/55) 37 pull ups 37 push ups 37 sit ups 37 knees to elbows 37 burpees 37 double unders 37 lunges 37 mountain climbers 37 wall ball over shoulder (20/14) 37 deadlifts (75/55)
Strength (22:00): Weighted lunges – goal: 5 sets of 10, no misses – from the rack, front rack position, add weight each set 8:00 planning and warm up Working sets – 0:00 10 reps alt’g, 3:00 10 reps alt’g, 6:00 10 reps alt’g, 9:00 10 reps alt’g, 12:00 10 reps alt’g WOD (10:00): Buy in…
Strength (22:00): Push Press 8:00 warm up – 5@bar, 5@45%, 5@55%, 3@65% Working sets – 0:00 3@75%, 3:00 3@80%, 6:00 3@85%, 9:00 2@90%, 12:00 2@95% WOD (15:00): 12 minute AMRAP 12 calorie row 12 kettlebell swing (53/35) 12 parallette pass throughs
Strength (22:00): Snatch (full squat) 6:00 warm up – 3@bar, 3@45%, 3@55% Working sets – 0:00 3@65%, 3:00 3@70%, 6:00 3@75%, 9:00 2@80%, 12:00 2@85% WOD (15:00): 12 minute EMOM (alternating) 12 Wall ball (20/14) 6 box jump (30/24)