Strength
EMOM for 14 Mins:
Even: 3 Strict/Strict Weighted Pull Ups AHAP
Odd: 3 Touch and Go Power Snatch Up to AHAP
WOD
20 Min AMRAP:
100m Run
1/2/3/4/5/6/7/8 Etc. Power Snatch (95/65)
1/2/3/4/5/6/7/8 Etc. Pull Ups
100m Run
2/4/6/8/10/12/14/16 Etc. Alt. DB Snatch (50/35)
*So run, 1 PS, 1 PU, run, 2 DBS…run, 2 PS, 2 PU, run, 4 DBS…run, 3 PS, 3 PU, run, 6 DBS Etc.
**Score is total reps completed, each run is 1 rep
ADV WOD
20 Min AMRAP:
2x Turf Length Soft Stone Bear Hug Carry (150/100)…dball can be RX too at same weights
20 Sledge Hammer Tire Strikes
20 Tire Flips (heaviest/2nd heaviest)
TEC WOD
30min AMCAP w/ Partner
1-Calorie Row
2-Blvd Run/Praxair Run (1st round Blvd/2nd Praxair/3rd Blvd etc…)
20 DU’s (2x singles)
15 Hollow Rocks
10 Russian Twists w/ ball (20/15)
5 Tricep Extensions w/ball (20/15)
*Calories is Score
