WOD

(Teams of 2)

3 Rounds for time

60 Wall Balls

50 Box Jumps

40 Power Snatch (95/65)

15 Synchro Bar Facing Burpees

Michael DeMarcoComment

STRENGTH

Deadlift

3x2, 92% 3RM


WOD

AMRAP 12

10 Alternating DB Snatch (70/50)

16 Alternating Front Rack Lunge (95/65)

Michael DeMarcoComment

WOD

4 Rounds for time

(1:00 rest between rounds)

15/10 Cal Bike

12 Toes 2 Bar 

9 Hang Power Clean (165/105)

15 Handstand Push-ups


MIDLINE

3 Rounds

a. Side Plank    :45

b. Weighted V-ups     15

Michael DeMarcoComment

Hello, World!

WOD

"Fight Gone Bad!"

Three rounds of:

(1 minute rest after each round)
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

*Score is total reps*


STRENGTH

4 Rounds

a. Alternating DB Arnold Press   8 per arm

b. Band Pull Apart     15

Michael DeMarcoComment

WOD

3 Rounds for time

35 Double Unders

20 KB Swings

20 Russian KB Swings

35 Double Unders

20 Push-ups

20 Burpees over KB


STRENGTH

Every :90 x 10 Rounds

2 Squat Snatch

(Drop & Reset)

Michael DeMarcoComment

STRENGTH

Front Squat

3x2 @97% of 3RM


WOD

"JACKIE"

1000m Row

50 Thrusters (45/35)

30 Pull-ups

Michael DeMarcoComment

WOD

TEAMS OF 2

900m Partner Medball Run

50 Power Snatch (115/75)

60 Pull-ups

600m Partner Medball Run

40 Hang Clean & Jerk (115/75)

50 Toes 2 Bar

400m Partner Medball Run

30 Synchro Bar Facing Burpees

 

Michael DeMarcoComment