Monday
Strength – E90sec x 6 Rounds
3 Strict Press (Building in Weight)
Then…
“Hanging By A Thread”
For Total Time
25/20 Calorie Assault Bike
15 Toes to Bar
1min Rest
20/16 Calorie Assault Bike
15 Toes to Bar
1min Rest
15/12 Calorie Assault Bike
15 Toes to Bar
1min Rest
10/8 Calorie Assault Bike
15 Toes to Bar
*20min Cap
Tuesday
Strength – E90sec x 6 Rounds
Rounds 1-2: 5 Front Squats
Rounds 3-4: 4 Front Squats
Rounds 5-6: 3 Front Squats
Then…
“The Devil Went Down to Georgia”
AMRAP 16
1, 2, 3, etc. DB Devil’s Press (35/20)
2, 4, 6, etc. AbMat Sit Ups
*Score = total reps combined
Wednesday
Strength – E90sec x 6 Rounds
3 Floor Press (Building in Weight)
Then…
“Double Trouble”
AMRAP 10
8 Hang Power Cleans (135/95)
50 Double Unders
Thursday
“Mr Fantastic”
AMRAP 32
2 Wall Walks
4 Power Snatches (135/95)
8ea Alternating Pistol Squats
400m Run*
*Athletes may choose to row 500m if the weather does not permit running outdoors
Friday – Partner WoD
“Marge & Homer”
AMRAP 22 w/ Partner
30 Toes to Bar
40 Front Rack Lunges (135/95)
50 Wallballs (20/14)
*Split this workout how you choose between you and your partner
Saturday Showdown – Intramural Open WoD 23.5
TBA
