Sunday S-C Strength Bench Press 3-3-3-3-3 Conditioning Teams WOD 5-6 per team 45sec at each station 15sec rest to transition Team can split up the modalities anyway they want. Athletes can repeat any station and divide up any way you want. Total reps is the score. #1 OH Lunges 45/35# #2 Power Cleans 135/95# #3 Wall Ball 20/14# #4 SDLHP 95/65# #5 Abmat Sit-ups #6 Row for Calories - 10 cals = 1 Rep 2min Rest at the end of 6min rotation Repeat for 3 total Cycles

 

Sunday S-C

Strength

Bench Press

3-3-3-3-3

Conditioning

Teams WOD 5-6 per team

45sec at each station

15sec rest to transition

Team can split up the modalities anyway they want. Athletes can repeat any station and divide up any way you want. Total reps is the score.

#1 OH Lunges 45/35#

#2 Power Cleans 135/95#

#3 Wall Ball 20/14#

#4 SDLHP 95/65#

#5 Abmat Sit-ups

#6 Row for Calories - 10 cals = 1 Rep

2min Rest at the end of 6min rotation

Repeat for 3 total Cycles