Strength
7×4 Tempo/Pause Front Squats starting at roughly 60% and working up to AHAP (3 sec down, 2 sec pause, explode up)…Superset with 7×4 Strict/Strict Weighted Pull Ups
WOD
For Total Reps:
5 Min AMRAP:
500m Row
ME Clusters (135/95)
-3 Min Rest-
5 Min AMRAP:
500m Row
ME Squat Cleans (135/95)
-3 Min Rest-
5 Min AMRAP:
500m Row
ME Bar Facing Burpees
*Score is clusters+squat cleans+bar facing burpees
ADV WOD
5 Rounds for Time:
12/9 Cal. Assault Bike
9 DB Hang Clusters (2×50/35)
6 Bar MU
***20 Min Cutoff***
TEC WOD
Horseshoe Run
20 Hollow Rocks
15 Pushups
10 Lunges
5 Burpees
Rax Ct Run
20 Hollow Rocks
15 Pushups
10 Lunges
5 Burpees
Blvd Run
20 Hollow Rocks
15 Pushups
10 Lunges
5 Burpees
Praxair Run
20 Hollow Rocks
15 Pushups
10 Lunges
5 Burpees
100m Run
20 Hollow Rocks
15 Pushups
10 Lunges
5 Burpees
Rest 1 min THEN
Horseshoe Run – 100m WALK
Rax Ct Run – 100m WALK
Blvd Run – 100m WALK
Praxair Run
