WISE MEN
AMRAP 3:
Max Rounds of Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (185/135)
***• 1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
CAPTAIN KIRK Tabata (20 secs on/10 secs off) 100 Back Squats (95/65) -straight into- 100 Abmat Sit Ups * The sit-ups are not a tabata. STRENGTH 4 Sets x 5 Shoulder Press (Heavy) *Rest 2:30 between set
THE SEARCH FOR SPOCK AMRAP 15 Minutes 9-15-21-27 Dumbbell Snatches (50/35) Dumbbell Step Back Lunges (50/35) -in remaining time- Max Rounds: 3 Wall Walks 60 Double Unders STRENGTH Front Rack Lunge 3 S
THE WRATH OF KHAN 5 sets (1 set every 5 minutes) 30/24 Calorie Echo Bike 30/24 Calorie Row -OR- One of yesterday’s WOD’s STRENGTH Deadlift 10 Deadlift @ 50% of estimated 10RM 8 Deadlift @ 70% of estim