Strength
6×2 Bench Press all @92% 1RM
WOD
20 Min AMRAP:
0:00 – 5:00
10 Deadlifts (135/95)
6 Barbell Burpees
5:01 – 10:00
8 Deadlifts (155/105)
6 Barbell Burpees
10:01 – 15:00
6 Deadlifts (185/125)
6 Barbell Burpees
15:01 – 20:00
4 Deadlifts (225/145)
6 Barbell Burpees
*score is total rounds and reps from all 20 Mins
ADV WOD
5 Rounds for Time:
20 Cal. Assault Bike
Turf Length Sled Push (4x/2×45 loaded)
3 Rope Climbs
Turf Length Sled Push (4x/2×45 loaded)
TEC WOD
5 Rounds
200m Sprint(mat to treex2–>no hills!)
100m Recovery Walk
100m Sprint
50m Walk
200m Sprint
Rest 1min
(Total distance is 3250m with recovery walks-work on attacking those sprints)
