Core/Accessory work:

Not for time: 

3 rounds of:

  1. 50’ walking lunge w DBs by your side (Athlete chooses weight)

  2. 20 DB Press in Hollow Position (Athlete chooses weight)

  3. DB Complex: 3 DB Burpees(https://youtu.be/7KAv4JUSSKc) + 3 DB Hang Clean and Jerks + 3 DB Thrusters (Athlete chooses weight)

  4. (Athlete may use the same weight for all three sections, or may use three different weights, the goal is to go unbroken or nearly unbroken for each movement or set of movements)



WOD: 

Part A: “Sioux”

6 min AMRAP:

3-6-9-12-15-18-21…

Box Jump Overs 24/20

DB Snatch 50/35


  • rest 4 mins


Part B: “Cheyenne”

7 min AMRAP:

35 DUs

10 Thrusters 95/65

35 DUs

9 Thrusters 115/75

35 DUs

8 Thrusters 135/95

35 DUs

7 Thrusters 155/105

35 DUs

Max Rep Thrusters 185/125


  • 2 separate scores


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort


soiux.jpg
cheyenne.jpg

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