Training Session AM (7a)
A. Back Squats; 5x5
*245/275/315/315/345
B. Team WOD
"STRENGTH CAMP" TEAMS OF 4 0:00 - 18:00 30 SECOND BIKE SPRINT (BIKES COUNT DOWN) IMMEDIATELY INTO MAX REPS BENCH (135/75) IMMEDIATELY INTO SUPERMAN PUSH-UPS (SAME NUMBER AS CALS/BENCH) *BENCH CAN ONLY BE AS MANY REPS AS CALS ON BIKE MUST COMPLETE BENCH AND PUSH-UPS IN ORDER FOR IT TO COUNT 2M REST 18:00 - 36:00 30 SYNCHRO SQUATS (ALL) 30 SECOND SYNCHRO HANG FROM PULLUP BAR (ALL) 30 YARD PLATE PUSH SHUTTLE/EACH (90/45) (15 PUSH-15 DRAG) 30 SYNCHRO RUSSIAN SWINGS (2 WORKING) (2/1.5) 30/24 CAL SKI *Ryan/Milton/BW 1. SPLIT 1/2 THE TEAMS TO START ON BIKE WORKOUT AND OTHER HALF TO START ON SQUATS/SKI. 2. SCORE FOR BIKE WORKOUT IS TOTAL CALS. FOR CALS TO COUNT, MUST BE FINISHED WITH BENCH AND SUPERMAN PUSH-UPS. 3. AS SOON AS BIKE IS OPEN, NEXT PERSON CAN BEGIN THEIR BIKE SPRINT. TIME COUNTS DOWN, NO ROLL. 4. PLATE PUSH IS YOU GO - I GO. 1 PERSON DOES 15 OUT AND BACK AND THEN NEXT PERSON GOES.
Training Session AM (10a)
Jiu Jitsu (2 Hours)
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