Strength: 3x(8+8+8) backward lunge (L), backward lunge (R), squat **weight on back, do 1 of each rep, 8 reps per set, 3 sets WOD: Karen 150 wall balls (20/14) Men to 10’ line (red), women to 9’ line (half way between green and red)
Strength: Floor press 6×3 @ 80% 1RM 3X :20 on assault bike WOD: 20 minute AMRAP 6 thruster (95/65) 25 Double unders
Strength: Front squat 6×2 @ 80% 1RM Push press 6×5 @ 80% 1RM WOD: Tabata – 4:00 of each Row for calories Push up Squat Kettlebell swings (53/35)
Strength: 10 minute EMOM 2 power snatches WOD: 30 calorie row buy in then 3X 10 Weighted burpees (45/25 plate) 12 Overhead lunges (45/25 plate)
Strength: Alternating sets of: Deadlift – 3 x 5 (go heavy, warm up sets don’t count) Russian twists (with kettlebell) 3 x 10 + 10 (3 sets of 10 per side) WOD: 12 minute EMOM alternating 5 cleans 3 push jerks + 3 split jerks **Same weight all reps for Rx – record weight