WOD-
3 Rounds of:
With an 8:00 clock compete as many reps as possible of
Minute 0:00 – 2:00 Ring muscle ups
Minute 2:00 – 4:00 Assault bike calories
Minute 4:00 – 6:00 Handstand walk
Minute 6:00 – 8:00 Double unders
Rest 3:00 between each round, but there is no rest between each movement
Post reps to comments and BTWB
SPRINT-
With a 2 minute running clock x 5 rounds:
10(7) Cal on rower
10 KB deadlift, 70#(53#) *per hand
10 Box jump overs
As many burps as possible in remaining time
Rest 2 minutes between rounds
*score = # of burpees
WEIGHTLIFTING-
Power Snatch: 3, 3, 2, 2, 2, 1, 1
Power Clean + Power Jerk: 3,2,2,2,1,1
Pause Back Squat + 1 1/4 Back Squat+ Back Squat (1+1+1) x 5 sets.
*Pause = :03
3 sets:
DB Z Press x 10
Barbell Curl x 10
Push ups x 10
Ring Rows x 10
3 sets:
Russian Twists x 25
KB Side Bends x 20 each side
