Tequila Tuesday

Weightlifting
EMOM for 10 Minutes:
3 Back Squats AHAP

Pick a Weight about 75% of your 3 rep max and stay at that weight.

RED
W/ a Partner AMRAP 16 Minutes:
9-6-3
Push Jerk 115/75lbs
Bar Facing Burpees

WHITE
W/ a Partner AMRAP 16 Minutes:
9-6-3 Push
Jerk 95/65lbs
Bar Facing Burpees

BLUE
W/ a Partner AMRAP 12 Minutes:
9-6-3 Push
Jerk 75/55lbs
Bar Facing Burpees

Complete full WOD, then switch. Should be UB the entire time to ensure for maximum intensity.

The Professor

IMG_0637

Congratulations to Mr. and Mrs. Theriot!

Red:
For Time with a Partner:
2,000m Row
200 KB Swings, 53/35
200 Push

White:
For Time with a Partner:
1,500m Row
150 KB Swings, 44/26
150 Push

Blue:
For Time with a Partner:
1,000m Row
100 KB Swings, 35/20
100 Push

Meathead Saturday

Weightlifting
Bench Press (5-5-5-5-5)
AHAP!

RED
For Time:
15 Deadlifts 225/155lbs
Run 400m
12 Deadlifts 225/155lbs
Run 400m
9 Deadlifts 225/155lbs

WHITE
For Time:
15 Deadlifts 185/135lbs
Run 300m
12 Deadlifts 185/135lbs
Run 300m
9 Deadlifts 185/135lbs

BLUE
For Time:
15 Deadlifts 155/105lbs
Run 200m
12 Deadlifts 155/105lbs
Run 200m
9 Deadlifts 155/105lbs

Butt Builder

Weightlifting
Back Rack Lunge (10-10-10-10)
AHAP! 5 steps each leg.

RED
For Time:
70 Wall Balls 20/14lbs
50 Box Jump Overs
30 Burpees to a 6″ Target
10 Snatches 175/120lbs

WHITE
For Time:
60 Wall Balls 20/14lbs
40 Box Jump Overs
20 Burpees to a 6″ Target
10 Snatches 135/95lbs

BLUE
For Time:
50 Wall Balls 20/14lbs
300 Box Jump Overs
20 Burpees to a 6″ Target
10 Snatches 115/75lbs

Time Cap =16:00