Strength:
- Bench 5,5,5,B
- Hip Extenstion 3 x 20
WOD:
3 Rds:
- AMRAP in 60 seconds Row (Calories)
- Rest 20 seconds
- AMRAP in 60 seconds Power Clean 135#/95#
- Rest 20 seconds
- AMRAP in 60 seconds Bear Crawl
- Rest 20 seconds
- AMRAP in 60 seconds MB Slam 20#/15#
- Rest 20 seconds
Day 2: One-armed warrior
Strength:
Bench press: 12-12-12-burn out: DB 40#-50#-60#-60#(20 reps)
Hip extension: 20×3
WOD:
3 rounds of:
AMRAP in 60 seconds MB Slam 20#: subbed 20# DB muscle snatch – 22-26-24 = 72
Rest 20 seconds
AMRAP in 60 seconds Row (Calories): 18-18-22 = 58
Rest 20 seconds
AMRAP in 60 seconds Power Clean 135#: subbed 35# DB PC (R1), 50# (R2/3) – 19-17-14 = 50
Rest 20 seconds
AMRAP in 60 seconds Bear Crawl (10 yards): subbed sprints – 11-12-11 = 34
Rest 20 seconds
Total reps = 214