Strength
Bench Press Burn Outs…Start w/empty bar 45 for men/35 or 15 for women. Do 10 reps of the empty bar. Add #10 on each side, do 10 more reps, Add #10 more on each side, do 10 more reps….continue this until you cannot complete the 10 reps…One person does all of theirs at once…no rest for the person doing their burnout…just complete once…whatever weight you end at is your score for the day
WOD
For Time in Teams of 3: 1 working/2 resting…2to1 work to rest, so push hard
3 Rounds(Each) for Time:
18/14 Cal. AB
9 Squat Cleans (135/95)
18/14 Cal. Row
9 Power Cleans(135/95)
*Each partner does 1 complete rd before the next partner can start. Continue through until 3 rds are complete for all 3 members
***40 Min Cutoff***
ADV WOD
For Time:
120 DU
40 GHD
10 Rope Climbs
TEC WOD
For Time:
Horseshoe Run – 1min rest
2 Rax Ct Runs – :30 rest between
3 Blvd Runs – :30 rest between
4 Praxair Runs – :20 rest between
5 100m Runs – :10 rest between
