WOD:
For total reps/cal of,
Tabata Calorie Row
1 minute rest,
Tabata KB Snatches/Toe 2 Bar (Alt.)
1 minute rest
Tabata Push ups/ Sit ups (Alt.)
(Tabata = 8 rounds of 20 sec. work & 10 sec. of rest)
"Nasty Girls"
3 Rounds for time,
50 Air Squats
7 Muscle Ups (bar or rings)
10 Hang Cleans (135/95)
"Nasty Girls Substitute" *Use this version if unable to perform Muscle Ups.
3 Rounds for time,
50 Air Squats
15 Pull Ups
15 Ring Dips
10 Hang Cleans (135/95)
911 Hero WOD
1 Round for time,
2001 meter Row or 2001 meter Run (5 laps) *Athletes option to Run or Row.
11 Box Jumps (24/20)
11 Thrusters (135/95)
11 C2B Pull Ups
11 Power Cleans (135/95)
11 Handstand Push Ups
11 KB Swings (53/35)
11 Push Jerks (135/95)
11 Toes 2 Bar
11 Deadlifts (135/95)
2001 meter Row or 2001 meter Run (5 laps) *Athletes option to Run or Row.
Strength
Front Squats (3-3-3) warm up, then @ 80%, 85%, 90%
WOD
For time,
400 meter Pinch Carry (25/15) bumper plates
Then, with no rest, 3 rounds of,
25 Wall Balls (20/14)
12 Power Snatches (95/63)
8 Knees 2 Elbows