WOD

4 Rounds, each for max reps

(:20 rest between stations)

:45 Bike

:45 Squat Snatch (95/65)

:45 Bar Facing Burpees

:45 Double Unders

:45 Rest


ACCESSORY

Choose an option off the board

Michael DeMarcoComment

TEAMS OF 2

2 Rounds x 5:00 Per station

Station 1:   Max Cal Row, Partner B sandbag carry (150/100) 160ft, partners switch after carry is complete.

Station 2:     60/40 Cal Bike + Max Synchro Alternating DB Snatch Remaining Time (50/35)

Station 3:     25 Synchro Bar Facing Burpees + Max Power Cleans Remaining Time (155/105)

*Score is Row calories/DB Snatches/Power Cleans*

Michael DeMarcoComment
Michael DeMarcoComment

WOD

3 Rounds

30 Wall Balls (20/14)

10 Burpee Box Overs (24/20)

15 Power Snatch (95/65)

10 Burpee Box Overs


ACCESSORY

5 Sled Trips <-->

3x20 Band Face Pulls

3x20 Band Tricep Extensions

Michael DeMarcoComment
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WOD

3 Rounds

300m Row

20 DB Hang Power Cleans (50/35)

10 Chest 2 Bar Pull-ups

50 Double Unders

-Rest 1:1-


ACCESSORY

Pick an option off the board

Michael DeMarcoComment
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STRENGTH

15 Minutes

POWER CLEAN + POWER CLEAN + SPLIT JERK

(Touch & Go)


WOD

For Time:

2 Rounds

12 Front Squats (135/95)

12 Bar Facing Burpees

2 Rounds

9 Front Squats (155/105)

9 Bar Facing Burpees

2 Rounds

6 Front Squats (185/125)

6 Bar Facing Burpees

Michael DeMarcoComment

Thank you to everyone back home for the support throughout the weekend! I thought about you guys heading onto the floor for every workout. Can't wait to get back to the dirty jerz for a week full of exciting workouts. 

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CONDITIONING

3 Rounds

400/300m Ski

1K Bike

500m Row

-Rest 2:00-

Michael DeMarcoComment