Skill: 2 second Pause Front Squat
10 min EMOM 1-2 @ 60-70% of 1 rm
WOD: 5 RFT
5 Full cleans 155/105 RX+ 165/115
5 S2O 155/105
10 min EMOM 1-2 @ 60-70% of 1 rm
WOD: 5 RFT
5 Full cleans 155/105 RX+ 165/115
5 S2O 155/105
Skill: 5 x 250m row sprint
Rest as needed between sets
WOD: EMOM:
7 rounds of:
Min 1: 40 DU
Min 2: 10 T2B
Min 3: 4 Burpee Box Jump Overs 24/20 (+1 every round)
Rest as needed between sets
WOD: EMOM:
7 rounds of:
Min 1: 40 DU
Min 2: 10 T2B
Min 3: 4 Burpee Box Jump Overs 24/20 (+1 every round)
Skill: For time (split however)
Teams of 2
100 AAB cals
(if larger class- team of 3 @ 150 cals)
WOD: For time
Teams of 2
100 AAB cals
(if larger class- team of 3 @ 150 cals)
WOD: For time
WOD: Partner WOD for time - 1:1 split however
40 Weighted Sit Ups (45/25 plate)
40 DB Squats AHAP (Front Rack or Back Rack)
8 Rope Climbs (½ way up → 16 up/downs → seated up downs)
40 Weighted Sit Ups (45/25 plate)
40 DB Squats AHAP (Front Rack or Back Rack)
8 Rope Climbs (½ way up → 16 up/downs → seated up downs)
Skill: 3 rounds for QUALITY
DB Walking Lunges x 12 reps (6/side, DBs held at side)
Rest :30
Hollow Hold :30 to :45
Rest :30
Wall Sit Hold :30 to :45
Rest :90
*If unable to lunge with weight, perform box step ups
Skill: High Hang Power Clean + Jerk (Push or Split)
Take 15 min to find a heavy complex
WOD: For time
50-40-30-20-10
Double Unders
Take 15 min to find a heavy complex
WOD: For time
50-40-30-20-10
Double Unders
Skill: Full Snatch
2:00 min 9 @ 60-65% of 1RM
2:00 min REST
1:30 min 6 @ 70-75% 1RM
1:30 min REST
1:00 min 3 @ 80-85% 1RM
2:00 min 9 @ 60-65% of 1RM
2:00 min REST
1:30 min 6 @ 70-75% 1RM
1:30 min REST
1:00 min 3 @ 80-85% 1RM
Skill: Bench Press
2 warm up sets then...
4 sets work up to a heavy set of 8
90 sec - 2 min rest between each set
WOD: 4 rounds
2 warm up sets then...
4 sets work up to a heavy set of 8
90 sec - 2 min rest between each set
WOD: 4 rounds
WOD: Teams o f 2
AMRAP 6
30m Weighted Box Push 45/25
5 DB Man makers 40-50/25- 35 (Burpee + Row R + Row L + Hang Power Clean + OH)
Rest 1 min
AMRAP 6
12 KB Swings 53/35
12 Sit up s
AMRAP 6
30m Weighted Box Push 45/25
5 DB Man makers 40-50/25- 35 (Burpee + Row R + Row L + Hang Power Clean + OH)
Rest 1 min
AMRAP 6
12 KB Swings 53/35
12 Sit up s