STRENGTH

12:00

Overhead Squat

Work up to a heavy


WOD

3 Rounds

3:00 Row (Max cals)

2:00 Overhead Squats (115/85)

1:00 GHD Sit-ups

*Score is total calories + reps accumulated*

Michael DeMarcoComment

TEAMS OF 2

800m MB Run

20 DB Box Overs (50/35), (Partner holds MB)

100 KB Swing (70/53)

75 Handstand Push-ups

100 KB Deadlift + High Pull

20 DB Box Overs

800m MB Run

Michael DeMarcoComment

STRENGTH

4 Sets

a. Bench Press          5

b. Band Pull Aparts         15


WOD

30 Bench Press (135/95)

30/25 Cal Row

200m Farmer Walk (53/35)

- Rest 2:00 -

30 DB Power Cleans (50/35)

30 Burpees

20 DB Power Cleans

20 Burpees

Michael DeMarcoComment

STRENGTH

8 sets x 2 Clean & Jerks

- Rest 1:15 between sets -


WOD

5 Rounds

50 Double Unders

25 Wall Balls (20/14)

Michael DeMarcoComment

E2MOM x 3 ROUNDS

1. <--> Sled Push (AHAP)

2. 20 KB Deadlift (70/53) + Ring Push-ups

3. 200m Run + GHD or DB Sit-ups

4. <--> x 2 Sandbag Bearhug Carry (150/100)

Michael DeMarcoComment

STRENGTH

Front Squat

Heavy 3, :2 Pause each rep


WOD

10:00 Ascending Ladder

5 Squat Snatch (115/75)

2,4,6,8... Lateral Bar Burpees

Michael DeMarcoComment

WOD

3 Rounds

(3:00/:45)

1. 750/675m Row

2. AMRAP: 15 Toes 2 Bar + 15 Box Jumps (24/20)

Michael DeMarcoComment