Strength4x8 Bench Press all @70-75% 1RM…Superset with 4×8 Strict Pull Ups
4×8 Bench Press all @70-75% 1RM…Superset with 4×8 Strict Pull Ups
WOD
For Total Time:
21-15-9
Cal. Assault Bike (16-11-7 for women)
WB (30/20)
-3 Min Rest-
21-15-9
Burpees
Medball Cleans (30/20)
-3 Min Rest-
21-15-9
Cal. Ski Erg (16-11-7 for women)
Medball Clusters (30/20)
*score is total time including rest time
***26 Min Cutoff***
ADV WOD
20 Min AMRAP:
8 Thrusters (115/80)
20ft Handstand Walk or 2 Wall Walks
16 Burpees
20ft Handstand Walk or 2 Wall Walks
TEC WOD
For Time:
1600m Row
50 Air Squats
50 Push-ups
50 SLSU
1200m Row
40 Air Squats
40 Push-ups
40 SLSU
800m Row
30 Air Squats
30 Push-ups
30 SLSU
400m Row
20 Air Squats
20 Push-ups
20 SLSU
1000m Row
10 Air Squats
20 Push-ups
20 SLSU
