Warm Up
10 Passthrough
10 Plate Orbit
10 Plate Back Taps
Thunderstruck Burpee
Strength
Weighted Dip
3-2-2-2-1-1-1-1-1 reps
Jeremey – 60#, 82#, 100# (Rings)
Char – 2.5#, 7.5#, 10# (Bar)
Extra Work
3×10 Ring Row
Warm Up
10 Passthrough
10 Plate Orbit
10 Plate Back Taps
Thunderstruck Burpee
Strength
Weighted Dip
3-2-2-2-1-1-1-1-1 reps
Jeremey – 60#, 82#, 100# (Rings)
Char – 2.5#, 7.5#, 10# (Bar)
Extra Work
3×10 Ring Row
Warm-up
20 min.
6 Inchworms
6 Band Pull Aparts (Front)
6 Band Pull Downs (Back)
1 Lap S.A. Plate Pinch
WOD
Weighted Dip (on bar) (1×1)
*200m Jog after each set
Jeremey: 100#
Strength
A) Power Clean + Clean (1+2) x2 @ 60% and x2 @ 65%
Jeremey – 115lbs/125lbs
Charlotte- 75lbs/85lbs
B) Clean Pull 5×4 @ 85%
Jeremey – 155lbs
Charlotte – 95lbs
WOD
11 min AMRAP:
5 Power Cleans (Jeremey 115lbs/Char 75lbs)
7 Ring Dips (Char – Push-ups)
9 Burpees
Jeremey – 5 rounds + 7 dips
Char – 5 rounds
Core
2x30sec Pallof Press
2x30sec Side Plank
Strength:
5-5-5-3-3 Hang Squat Clean
95-115-135-145-155
Workout:
20 min AMRAP:
400m Run
30 Wallballs
20 KB Lunges
10 Ring Dips
Result: 3 rounds + 10 Wallballs
Strength
ME Pull-up
5×2 @50lbs (Tough!)
WOD
For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips
*Squats were band assisted
Jer: 16:47
Char: 18:50
Core
2x30sec each
TRX Side Plank
TRX Straight-leg sit-up