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WOD: Factory Workers – Team of 3 – 25′ AMRAP
Weights: M: 95/135/185 W: 65/105/135
Assemble Bar to 1st Weight
50 Front Squats
200m Sprints – One person at a time, each teammate runs twice
Assemble Bar to 2nd Weight
50 Power Cleans
20/15 Cal Row Sprints – One person at a time, each teammate rows once
Assemble Bar to 3rd Weight
50 Deadlifts
400m TEAM Run
Break it down and start again…….25′ of work
Strict Press to Push Press
8 … 2 @ 50%
6 … 4 @ 60%
4 … 6 @ 70%
2 … 8 @ 80%
Last Set Max Attempt Strict to Push Press @ 80%
*Use Strict Press 1RM for %ages
WOD: 14′ AMRAP
500m Row Buy In
Then
6 Walking Lunges
6 Toes to Bar / 10 Knee to 90
6 Walking Lunges
5 Pushups
10 Airsquats
100m Run
5 Rounds:
10 DB Curl
10 DB Row
Power Cleans:
8@35%
6@45%
4@55/65%
WOD: Alternating EMOM X 7 Rounds
– 2 Power Cleans (Start at 75% / Build to Heaviest 2 TNG)
– 25 DU / 60 Singles
WOD 1. For Time
50 Cal on Assault Bike
WOD 2. 20′ AMRAP – Team of 2
6 Rounds (Each Team Member Completes 1 Full Round, then switch):
5 Close Grip Bench Press
4 DB Thruster
3 Burpee
After 6 Rounds, Share 50/40cal Row
Repeat…..
Backsquats
8@35%
6@45/55%
4@65/75%
WOD 1. Alternating EMOM x 5 Rounds
1. 3 Backsquats @ 80%
2. 5 Hollow Rock, 5 Tuck Up, 5 V Up, 5 Second V Hold
WOD 2. 3′ AMRAP Ladder
1-2-3-4-5-6….Hollow Rock to Superman
10 Mountain Climbers
Strength: Deadlifts
For Time:
200m Run
Walking Lunges (Length of Rig)
2-4-6-8-10 Deadlifts
10-8-6-4-2 Burpees
WOD: 18′ AMRAP Team of 2-3
150/100m Row
14 DB Hang Snatch 50/35
12 Wallballs 20/14
10 Push Ups
5 Strict Pullups
Strict Press:
@35/45/50/55/60%
WOD: 14′ AMRAP
1 Clean & Jerk 135/95
1-2-3-4-5-6-7-8-9-10….. Hang Cleans
15 Abmat Sit Ups
5 Rounds:
5 KB Deadlifts
10 DB Curl & Press
3 DB Devil Press
WOD: 5 Rounds For Time
15 Dips
10 DB Thrusters
5 Burpees