Tempo Front Squats

5 Seconds Down, 3 Second Hold in the Bottom, Drive Up Quickly
#1: 3 reps @50%
#2: 3 reps @55%
#3: 2 reps @60%
#4: 2 reps @65%
#5: 1 rep @70%
#6: 1 rep @75%

Fight Through

2 Rounds for Reps:

3 Minute AMRAP of:
10/7 Calorie Row
10 Burpees over ERG

Rest 1 Minute

3 Minute AMRAP of:
10 Dumbbell Power Cleans (30/20) Rx+ (50/35)
10 Single Arm Dumbbell Overhead Walking Lunges (same weight)

Rest 1 Minute

*Score is total reps between all 4 movements. Pick up where you left off between rounds.

9 Minutes in Heaven

9 Minute AMRAP of:
10 Mountain Climbers (R+L=1)
20 Alternating Dumbbell Snatch (30/20)
50 Double Unders

Run 1 mile

Nice, easy-medium pace

Pull-Up Work

3 Sets of:
Max Strict Pull-ups Straight Into
Max Kipping Pull-ups

Alternate between pull-ups and push-ups

*Strict pull-ups with weight vest or dumbbell between feet, if possible
*Modify with 2 strengths of bands – Lighter, then heavier
*Score is max reps of strict+kipping or max reps between 2 sets of bands
*Rest at least 90 seconds-2 minutes between sets

Push-up Work

3x(20/14) – Unbroken sets

*Add weight vest or weight plate, if possible
*If failure before 20, drop to knees
*Starting on knees, finish with box

Oh My!

10-8-6-4-2 for Time Of:
– Man Makers
– Wall Balls (20/14)

*Man maker weight is athlete’s choice. Put weight in notes

Saturday Endurance WOD (7:45am)

For Time
800 Meter Row
Then in Any Order, Broken Up However Athletes Would like:
100 Kettlebell Swings
100 Air Squats
50 Burpees
800 Meter Row

Community WOD – 10:00am

12 Minute AMRAP of:
20/14 Calorie Row
20 Kettlebell Swings
20 Air Squats
20 Burpees

Ring Dips

3×10

*Modify w/band

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