Strength:
Split Jerk:
Every 2:00 x 6 Sets
Set 1: 3 Split Jerk
Set 2: 3 Split Jerk
Set 3: 2 Split Jerk
Set 4: 2 Split Jerk
Set 5: 2 Split Jerk
Set 6: 2 Split Jerk
Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 6
WOD:
“Wild Card”
For Calories
4 Sets:
1:30 AMRAP / 1:30 Rest
15 Wall Balls
10 Box Jump Overs
– Max Calorie Echo Bike
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height: 24/20in
Level 2:
4 Sets
1:30 AMRAP / 1:30 Rest
12 Wall Balls
8 Box Jump Overs
Max Calorie Echo Bike
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height: 24/20in
—
Level 1:
1:30 AMRAP / 1:30 Rest
12 Wall Balls
8 Box Jump Overs
Max Calorie Echo Bike
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Box Height: Choice on Height
—
Masters 55+:
4 Sets
1:30 AMRAP / 1:30 Rest
12 Wall Balls
8 Box Jump Overs
Max Calorie Echo Bike
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Box Height: 24/20in
—
Competitor:
4 Sets
1:30 AMRAP / 1:30 Rest
15 Wall Balls
10 Box Jump Overs
Max Calorie Echo Bike
Wall Ball: 30/20lb, 14/9kg
Box Height: 24/20in
—
Travel / Hotel:
4 Sets
1:30 AMRAP / 1:30 Rest
12 Dual Dumbbell Thrusters
8 Lateral Burpees Over Dumbbells
Max Distance Run (Treadmill)
Dumbbells: 2 x 35/25lb (16/12kg)