Skill: Teams of 3
Accumulate as many row meters as possible in 12 min
WOD: 12 Min AMRAP
9 Deadlifts 155/105
6 Burpees
3 Power Cleans 155/105
Accumulate as many row meters as possible in 12 min
WOD: 12 Min AMRAP
9 Deadlifts 155/105
6 Burpees
3 Power Cleans 155/105
Skill: E4MOM for 5 rounds
2 rope climbs* (sub: as high as possible/4 up/downs with raise [no ring rows today])
15/10 Cal AAB or 20/15 row
*stagger as needed
WOD: 10 min AMRAP
2 rope climbs* (sub: as high as possible/4 up/downs with raise [no ring rows today])
15/10 Cal AAB or 20/15 row
*stagger as needed
WOD: 10 min AMRAP
Strength: Deadlift 15-20 min (to find 5 rm across 4 sets)
5 – 5 – 5 – 5
WOD: 21-15- 9
DB Alt Power Snatch 40-50/25- 35
T2B
Score: Deadlift 5 rm/time
5 – 5 – 5 – 5
WOD: 21-15- 9
DB Alt Power Snatch 40-50/25- 35
T2B
Score: Deadlift 5 rm/time
WOD: RX: Partner Hero Wes
For time:
Run 800 meters with a 25/15 lb plate together (one plate, switch as needed)
Then, 14 rounds* of:
5 strict pull-ups (subs: w/bands, Rogue bar or 10 ring rows)
For time:
Run 800 meters with a 25/15 lb plate together (one plate, switch as needed)
Then, 14 rounds* of:
5 strict pull-ups (subs: w/bands, Rogue bar or 10 ring rows)
Strength: Back Squat 15-20 min (to find 5 rm across 4 sets)
5 – 5 – 5 – 5
WOD: 40 secs on 20 secs off for 12 rounds
First min: max KB swings 53/35
5 – 5 – 5 – 5
WOD: 40 secs on 20 secs off for 12 rounds
First min: max KB swings 53/35
WOD: AMRAP 20
Teams of 2
1 mile run, alternating every 400m
In remaining time, AMRAP
8 Pushups
8 Sit ups
8 Box Jump Overs 24/20
*Switching every round
Teams of 2
1 mile run, alternating every 400m
In remaining time, AMRAP
8 Pushups
8 Sit ups
8 Box Jump Overs 24/20
*Switching every round
Oly: Snatch Complex
15 – 20 mins to find heaviest of
Power Snatch + Hang Squat Snatch + OHS
WOD: AMRAP 10
Teams of 2
16 Alternating DB Power Snatch 40-50/25- 35
15 – 20 mins to find heaviest of
Power Snatch + Hang Squat Snatch + OHS
WOD: AMRAP 10
Teams of 2
16 Alternating DB Power Snatch 40-50/25- 35
Strength: Push Press
Every :90 x 10 rounds
2 Reps. Start @ 50% and build to a heavy 2
WOD: For Time
Buy In: 100 Double Under (150 Single Under)
5 rounds
Every :90 x 10 rounds
2 Reps. Start @ 50% and build to a heavy 2
WOD: For Time
Buy In: 100 Double Under (150 Single Under)
5 rounds
Strength: Front Squat
Take 20 minutes to find 3RM
WOD: Fran
21-15- 9
Thrusters 95/65
Pull ups
Score is Front Squat 3RM/time
PR Happiness.
Take 20 minutes to find 3RM
WOD: Fran
21-15- 9
Thrusters 95/65
Pull ups
Score is Front Squat 3RM/time
PR Happiness.
WOD: Every 3 minutes for 36 minutes, alternate through
1) 30/20 cal AAB
2) 400m run
3) 30/20 cal Row
4) 15 Bar Facing Burpees
*Stagger starting locations
1) 30/20 cal AAB
2) 400m run
3) 30/20 cal Row
4) 15 Bar Facing Burpees
*Stagger starting locations