Strength6x 6 Touch and go Deadlifts + 3 Touch and Go Power Cleans working up to AHAP
6x 6 Touch and go Deadlifts + 3 Touch and Go Power Cleans working up to AHAP
WOD
For Time:
27 Power Cleans (95/65)
27 GHD or 40 SLSU
27 Back Rack Alternating Stationary Lunges (95/65)
54 DU (2x singles)
21 Power Cleans (95/65)
21 GHD or 30 SLSU
21 Back Rack Alternating Stationary Lunges (95/65)
42 DU
15 Power Cleans (95/65)
15 GHD or 20 SLSU
15 Back Rack Alternating Stationary Lunges (95/65)
30 DU
9 Power Cleans (95/65)
9 GHD or 12 SLSU
9 Back Rack Alternating Stationary Lunges (95/65)
18 DU
***22 Min Cutoff***
ADV WOD
4 Rounds for Total Time:
50ft Yoke Carry (320/220 Loaded)
50ft Handstand Walk or 5 Wall Walks
50ft Farmers Carry (140/90 loaded on each hand…2×45+2×25 on each for guys, 2×45 on each for gals)
-1 Min Rest-
TEC WOD
Cardio Cards w/ Partner
35min AMCAP
Hearts-DU’s
Diamonds-Cal Row
Spades-Baby Burpees
Clubs-Box Jumps
Ace- Both 2 FULL laps of volleyball courts
Joker-Both 15 Cal AB