Strength:
Turkish getup, 4-4-4-4-4
WOD:
4 rounds, each for time, 1 minute rest in between rounds.
Each round consists of 3 cycles of the following:
5 DB/KB/Od.Ob Devils presses, ~50’s/35’s
10 Split jumps
5 cone touches (5 yards)
Post loads and times to beyond the whiteboard.
Strength:
Deadlift, 10-10-10-10
Couch Deadlift, 10-10-10-10, (get weird, load them up)
WOD:
“Nicole”
AMRAP in 20 minutes:
400m run
Max rep pull-ups or inverted rows
Post loads and times to beyond the whiteboard. Post pics and vids to all the socials.
Strength:
Front Squat, 5-5-5-5-5
Or
DB/KB/Odd object front squat, 20-20-20-20
WOD:
Fight Gone Bad style, (45 sec work/ 15 sec of rest/transition):
3 rounds for reps, 45 seconds of work and 15 seconds of rest between movements and 1 full minute of rest between rounds
Box Jumps, as high as possible
Bench, (chair) dips
One arm DB/KB/Odd object ground to over head, AHAP
Pistols
Post loads and total reps to beyond the whiteboard.
