Strength

In 8 mins find 1 Rep Max Front Squat

WOD

AMRAP 20

Max Calories on Rower or Bike
** Every 2mins 20 American Kettlebell Swings (53/35)

Strength

Deadlift

5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
10 @ 60%

Super Set with 10 PVC + Lite Band Lat Pull Down on pull up rig

WOD

WOD

Teams of 4

Buy In:
2000m Row (500m each)
1 person Row
2 people Kettlebell Hold
1 Person Rest

800m Run w/ Medicine Ball (20/14) as a team

Skill

Pulling/Rowing - 6 rounds

1min lite row & 3 Bar Muscle UPs or 6 Chest to Bar or 10 Pull UPs or 10 Seated Ring Rows

WOD

Descending Ladder

Active Recovery WOD

TABATA

20sec work, 10sec rest x 8 rounds of each movement

8 rounds - Row for calories
8 rounds - Hollow Rock
8 rounds - Bicep Curls (empty barbell)

Strength

Clean & Jerk

On The Minute - 7 Rounds

M1 - 7 Hang Power Cleans, 1 Push Jerk
M2 - 6 Hang Power Cleans, 2 Push Jerk
M3 - 5 Hang Power Cleans, 3 Push Jerk

Athlete of the Month

Rodrigo Rodriguez

 

Strength

Back Squat

E2MOM x 8

3 Back Squats @ 75%
Super Set with 5 Strict Toes To Bar

WOD - AMRAP 12

21 American Kettlebell Swings (53/35)

Strength

Bench Press

5 @ 55%
5 @ 60%
3 @ 70%
3 @ 75%
10 @ 55%

WOD

1 Mile Run

Directly into:

10 Rounds

WOD for Puerto Rico

Partner WOD

Buy In: 1 Mile Run

Then - 5 Rounds For Time

50 Jumping Jacks
40 Lunges
30 Air Squats
20 Push Ups
10 Synchronized Burpees