Strength
6-6-4-4-2-2 Bench Press all @82-92% 1RM…Superset with 6-6-4-4-2-2 Strict/Strict Weighted Pull Ups
WOD
For Time:
33/24 Cal. Assault Bike
12 C2B
6 Burpee Box Jump Overs (24/20)
27/20 Cal. Assault Bike
12 C2B
6 BBJO
21/15 Cal. Assault Bike
12 C2B
6 BBJO
15/11 Cal. Assault Bike
12 C2B
6 BBJO
9/7 Cal. Assault Bike
12 C2B
6 BBJO
21 Min Cutoff
ADV WOD
For Total Time:
60 Box Jump Overs (24/20)
10 Bar MU
10 Alt. Pistols
-:90 Rest-
40 Box Jump Overs (24/20)
10 Bar MU
20 Alt. Pistols
-:90 Rest-
20 Box Jump Overs (24/20)
10 Bar Mu
40 Alt. Pistols
21 Min Cutoff
TEC WOD
40min AMRAP w/ Partner(can set up on vball court)
1-Alt Cal Ski/Row
2-4 width length runs, 8 Push-ups, 10 Squats, 12 Tricep Extensions w/ 15/10# ball, 14 Hollow Rocks 48 reps per round Each round completed by individual counts for 48 reps…count how many rounds X 48 PLUS all of the Calories – this is your score 🙂
