WOD 1
Ups And Downs
8min AMRAP
1-2-3-4-5-1-2-3-4-5... (return back to 1 rep after a round of 5):
Single arm KB Clean from Floor (each arm)
Push up to shoulder tap https://www.google.com/search?client=firefox-b-1-
d&q=push+up+to+shoulder+tap#fpstate=ive&vld=cid:6ff6d40c,vid:o5GNAGlqHW4
*5 Tuck Ups (lying on floor) between every round
*At minute 0:00 and 4:00 15/10 cals
Score 1 full round as getting through reps 5
Strength
Last week of 10s, give it a go
Back Squat 1x10
Back Squat for load:
#1: 10 reps
WOD 2
8 Minute Drill
8min AMRAP
1-2-3-4-5-1-2-3-4-5... (return back to 1 rep after a round of 5):
Single Arm Devils Press (total reps not each arm)
*5 Hanging knee raise between every round
*At minute 0:00 and 4:00, 15/10 calories
Score total reps completed of devils press