Strength
Bench Press 3-3-2-1-1-1 Working Up to AHAP
WOD
9 Min AMRAP: Partner Up and count each other’s reps
9 Deficit Push Ups (45/25)
9 Cal. Assault Bike
ADV WOD
9 Min AMRAP: adding 1 rep of each until time expires
1 Deadlift (225/155)
1 HSPU
2 DL
2 HSPU
3 DL
3 HSPU
4 DL
4 HSPU
5 DL
5 HSPU
6 DL
6 HSPU
7 DL
7 HSPU
TEC WOD
“Up & Down the River” w/ Partner
*One working at a time alternating rounds on rower
(re-set rower each set…)
2 Rounds
Partner 1-500m Row-10 Burpees
P2-400m-8 burpees
P1-300m-6 burpees
P2-200m-4 burpees
P1-100m-2 burpees
P2-100m-2 burpees
P1-200m-4 burpees
P2-300m-6 burpees
P1-400m-8 burpees
P2-500m-10 burpees
