"ZERO DARK THIRTY" (TEAM WOD) In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
30 TTB
30 Burpees
30 Power Snatches (95/65) … Directly into: 150/100 Calorie Row
2 Rounds:
30 TTB
30 Burpees
30 Power Snatches (115/80)
… Directly into: 150/100 Calorie Row
1 Round:
30 TTB
30 Burpees
30 Power Snatches (135/95)
Strength - Snatch Work
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3