CFU WOD
Strength: Front Squat 5×5 (start at 70%)
AMRAP in 20min
400 m Run
30 situps
20 box jumps 24″/20″
Advanced WOD
Strength: 5×5 (start @ 70%, tempo 3 seconds down, shoot up, 1 sec rest at top)
21 min EMOM
Minute 1: 20 lunges 53/35
Minute 2: 15 Wallballs (unbroken) 20/14
Minute 3: 10 T2B
TECS WOD
“TOUR OF HEROES” Team WOD –
Teams of Three. Each Team member completes ONE round of each of the following. Athletes work simultaneously, but all three athletes must finish before rotating to the next set. Score is the total time it takes all three athletes to complete all three rounds.
Round 1: Athlete 1– RJ, Athlete 2–Helton, Athlete 3–Badger
Round 2: Athlete 1–Helton, Athlete 2–Badger, Athlete 3–RJ
Round 3: Athlete–Badger, Athlete 2–RJ, Athlete 3–Helton
1 Round of “RJ”:
Run 800 Meters
5 15’ Rope Ascents or 3×5 pulls from floor
50 Push Ups
1 Round of “Helton”:
Run 800 Meters
30 DB Squat Cleans (45/30)
30 Burpees
1 Round of “Badger”:
30 Squat Cleans (95/65)
30 Pull Ups
Run 800 Meters
