Strength
Back Squat for load:
#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 5 reps @ 75%
#4: 5 reps @ 75%
#5: 5 reps @ 80%
#6: 5 reps @ 80%
WOD
Teams of 3: 1st team mate starts on 5 Squat cleans…when he is done #2 can start, when #2 is done, #3 can start…no team mate may start a movement until the person in front of them are done with it….time stops when team mate #3 finishes the last 5 Squat Cleans (32 min Cutoff)
5 Squat Cleans (185/115)
8 STO (185/115)
11 Box Jumps (30/24)
14 C2B
17 WB (30/20)
20 Calorie Row
23 Calorie Assault Bike
26 Straight Leg Sit Ups
29 DU’s (20 Tuck Jumps)
26 Straight Leg Sit Ups
23 Calorie Assault Bike
20 Calorie Row
17 WB
14 C2B
11 Box Jumps
8 STO
5 Squat Cleans
TEC WOD
Blvd Loop – rest 1 min
800m run – rest 1 min
400m run- rest 1 min
200m run – rest 1 min
200m run – rest 1 min
400m run – rest 1 min
800m run – rest 1 min
Blvd Loop
Advanced WOD
100 DU
15 T2B
15 ring dips
