Back squats
Light To Heavy
Every 2:00 x 10
6 -6-6-3-3-3(weight you did last week) 1-1-1-1 (try to go heavier on these singles!
Tabata Rower
4:00 Total Time
:20 work
:10 rest
3 Rounds 25-30-35’s
12DB walking Lunges
12 DB Lateral Lunges (6each leg)
Tabata Bike
4:00 Totall Time
:20 work
:10 rest
2 Rounds 25-30-35’s
-16 DB sit-ups (hold 1 DB under chin)
-16 DB Deadlifts
-16 DB Sgle. Leg hip thrusts (16 each leg) put 1 DB on hips
Done!!
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio