WOD

Strength:

Clean and Jerk 2-2-2-1-1-1-1

WOD:

2,000m Row…then…….

45-30-15

Sit ups

Box jump overs

There are so many people out there who will tell you that you can’t. What you’ve got to do is to turn around and say – watch me.

Strength: Push Press 5-4-3-2-2

WOD: 3 Rounds for time – 400m  run with med ball (20/14)

                                           15 Deadlifts (185/155)

Strength: Front Squat 5-5-4-4-3

WOD: 20 minute AMRAP 6 OHS (95/65)

                                           12 Hand Release Push Ups

                                           24 Sit ups

Strength

Bench Press/ Floor Press

10,8,5,5,3,3

WOD

17 min AMRAP

5 Shoulder to overhead 185/115

10 sit ups (weighted holding a Medicine ball with arms extended fully) 20/14

15 Ring Rows

 

Strength

Deadlift

8,5,3,1,1,1

50% of heaviest single to failure

WOD

4RFT

10 Front squats 185/115

10 Pull-ups

 

WOD

Buy-in 500 meter row

3RFT

20 KB SDHP 55/45

20 Push ups

Burpee Broad Jumps  4 lengths of turf

Cash out

500 meter row

WOD

“The Terminator”

1 Round

7 Burpees

30 squats 225/155

19 Shoulder to Overhead 135/95

47 Pull ups

Cash Out

66 sit ups  66 Air Squats 66 leg raises

(same bar to be used for squats and presses, athlete must change own weight)

Happy Birthday Arnold Schwarzenegger

“The worst thing I could ever be, is the same as everybody else. I’d hate that.” -Arnold Schwarzenegger

 

Strength

A)  Clean and Jerk 50%x3 60%x3 70%x3

B)  Snatch 80% 3×1

WOD

OTM 10 min

8 KB swing 70/55

8 Box Jumps 24/20