Strength
In teams of 2-4 of like strength: Bench Press @225/125 or 185/95 or 135/55 for 8-6-4-2, superset with Deadlift @275/205 or 225/135 or 185/85 for 8-6-4-2…Straight into Bench Press @185/105 or 155/75 or 115/45 for 10-8-6-4, superset with Deadlift @225/135 or 185/85 or 135/55 for 10-8-6-4…Straight into Bench Press @135/55 or 115/45 or 95/35 for 12-10-8-6, superset with Deadlift @185/85 or 135/55 or 95/45 for 12-10-8-6
*So each person in the team does 8 bench, 8 DL, then 6/6, 4/4, 2/2, then drop weights and each does 10/10, 8/8, 6/6, 4/4, then drop weights and each does 12/12, 10/10, 8/8, 6/6…your only down time is when one of your teammates is doing their reps…no other rest in between sets
*Scale–Stay at same rep scheme of 8-6-4-2*
***Allow about 35 Mins for this strength***
WOD
For Time:
42-30-18
DB Snatch (50/35)
21-15-9
Burpee Box Jump Overs (24/20)
***13 Min Cutoff***
ADV WOD
For Time:
26-20-14
Front Rack Walking Lunges (135/95)
GHD
***9 Min Cutoff***
TEC WOD
30*25*20*15*10*5*
AB Cals
Hollow Rocks
Russian Twists 20/15
Cal Row
*=Praxair Run
