WEEK 7 WOD: AMRAP 15: 5-4-3-2-1 Strict Pull-ups DBL DB Burpee Box Step-Overs (50s/35s) (24/20) Athletes perform 5/5,4/4,3/3,2/2,1/1 = 1 Round and then start back at 5/5,4/4,3/3,2/2,1/1 etc.. STR: Deadlifts
WEEK 7 WOD: 3 Sets: 12-9-6 Males / 9-7-5 Females Cal Ski/Row Cal AB 50 DUs / 70 Singles after each round. Ex: 12 Cal Ski, 12 Cal AB, 50 DUs, 9 Cal Ski, 9 Cal AB, 50 DUs. REST 3MIN BETWEEN SETS. MINI-PUMP FIN: DB Press
WEEK 7 WOD: 10 RFT: 4 Burpees 6 Kettlebell Swings (70/53) (red/yellow) 8 Wall Balls (20/14) (10/9’) MINI-PUMP FIN: Lunges Calf Raises
WEEK 6 WOD: AMRAP 12: 10 Toes To Bar 40 Thrusters (45/35) 70 DUs STR: No Hand Front Squats
WEEK 6 WOD: 10 RFT: 10 Box Jumps (24/20) 15 Deadlifts (135/95) 15 Push-ups 200m Run
WEEK 6 WOD: AMRAP 12: 1-3-5-7-9-11-13… etc Hang Power Cleans (95/65) Front Squats Lateral Burpees Over Bar STR: Deadlifts
WEEK 6 WOD: For Time: 30/24 Cal AB 16 Handstand Push-ups 36 Shuttle Runs (25’=1 Rep) 20/16 Cal AB 12 HSPU 24 Shuttle Runs 10/8 Cal AB 8 HSPU 12 Shuttle Runs 5/4 Cal AB 4 HSPU 6 Shuttle Runs TC: 18min STR: Bench Press (Ben’s favorite) Chest Flyes
WEEK 6 WOD: Each Set For Time: 3 Rounds: 8 Overhead Squats (95/65) 16 Pull-ups at the 10min mark 3 Rounds: 8 Power Snatch (95/65) 16 Wall Balls (20/14) STR: Back Squats
PARTNER WOD: AMRAP 14: 14 Alt Wall Balls (20/14) 8 Box Get Overs 14 Devils Press (50/35) Split BGO and DP as needed. Rest 2min Then, 1-Mile Run
WEEK 5 WOD: For Time: 21-15-9 Deadlifts (275/185) Bench Press (185/115) Rest 3min 21-15-9 Deadlifts (225/155) Bench Press (155/105) GLUTES/CORE FINISHER
