
Strength: EMOM x 10
3 Deadlifts + 3 Strict HSPU
*Deadlift weight should be around 75-80%
WOD: 4x AMRAP 3/1:30 rest
9 Wall Balls 20/14
7 American KB Swings 70/53
3 Deadlifts + 3 Strict HSPU
*Deadlift weight should be around 75-80%
WOD: 4x AMRAP 3/1:30 rest
9 Wall Balls 20/14
7 American KB Swings 70/53
WOD: Teams of 2
For Time
40 Thrusters 95/65
40 SDHP 95/65
40 Push Jerks 95/65
40 Power Snatches 95/65
40 Front Squats 95/65
EMOM 4 Burpees
For Time
40 Thrusters 95/65
40 SDHP 95/65
40 Push Jerks 95/65
40 Power Snatches 95/65
40 Front Squats 95/65
EMOM 4 Burpees
Strength: Bench Press 2RM (15-20 mins)
WOD: Cindy
AMRAP 20
5 Pull ups
10 Push ups
15 Squats
OR
Mary
AMRAP 20
5 HSPU
WOD: Cindy
AMRAP 20
5 Pull ups
10 Push ups
15 Squats
OR
Mary
AMRAP 20
5 HSPU
Endurance: Pick one of the following
1) 1 mile run
2) 2k row
3) 100/80 calories AAB
4) 75 bar facing burpees
(16 min cap)
1) 1 mile run
2) 2k row
3) 100/80 calories AAB
4) 75 bar facing burpees
(16 min cap)
WOD: For Time
30 Wall balls 20/14
30 T2B (Knee 2 Elbows – Knee Raises – Toes 2 Rig – Sit ups)
30 Deadlifts 155/105
30 Bar Facing Burpees
30 Deadlifts 155/105
30 T2B
30 Wall balls 20/14
30 T2B (Knee 2 Elbows – Knee Raises – Toes 2 Rig – Sit ups)
30 Deadlifts 155/105
30 Bar Facing Burpees
30 Deadlifts 155/105
30 T2B
Oly: Every :90 x 10 rounds
1 Power Clean + 2 Front Squats @ 70-75% of 1 RM Power Clean
WOD: 8 Min Ladder
3(+3) Hang Power Clean 155/105
3(+3) Box Jumps 30/24
1 Power Clean + 2 Front Squats @ 70-75% of 1 RM Power Clean
WOD: 8 Min Ladder
3(+3) Hang Power Clean 155/105
3(+3) Box Jumps 30/24
Skill: 3 Rounds
75ft Single Arm Overhead Carry (Each Arm)
*Perform 3 Push Press every 25ft
**May increase weight
WOD: AMRAP 13
5 Rounds
50 Double Unders
75ft Single Arm Overhead Carry (Each Arm)
*Perform 3 Push Press every 25ft
**May increase weight
WOD: AMRAP 13
5 Rounds
50 Double Unders
WOD: EMOM x 24, alternating through movements
Min 1) 15/12 Cals AAB
Min 2) 15 KB Russian Swings 70/53
Min 3) 15 OHS 95/65
Min 4) 15 Sit ups
Score is rounds completed
Min 1) 15/12 Cals AAB
Min 2) 15 KB Russian Swings 70/53
Min 3) 15 OHS 95/65
Min 4) 15 Sit ups
Score is rounds completed
Strength: Pick One
A) Weighted Pullup
3-3- 3-3- 3, increase across sets
B) Accumulate 30-40 Strict Pull Ups – bands ok
WOD: For Time
25 Deadlifts 225/155
800m Run
A) Weighted Pullup
3-3- 3-3- 3, increase across sets
B) Accumulate 30-40 Strict Pull Ups – bands ok
WOD: For Time
25 Deadlifts 225/155
800m Run
Strength: E2MOM x 9 Rounds
Min 1-3: 5 Strict Press
Min 4-6: 5 Push Press
Min 7-9: 5 Push Jerks
*Look to increase each round
WOD: Teams of 2/3
AMRAP 16
Min 1-3: 5 Strict Press
Min 4-6: 5 Push Press
Min 7-9: 5 Push Jerks
*Look to increase each round
WOD: Teams of 2/3
AMRAP 16