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Skill
Weighted Ring Dip
1. 1. 1. 1. 1. 1. 1
WOD:
20 min AMRAP
100m Farmers carry
10 strict pull ups
5 power snatches 135/95
Score is weight/rds + reps
Weighted Ring Dip
1. 1. 1. 1. 1. 1. 1
WOD:
20 min AMRAP
100m Farmers carry
10 strict pull ups
5 power snatches 135/95
Score is weight/rds + reps
Deadlift
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
WOD:
20 min EMOM, alternating
A) :30 Arch Hold
B) :30 MAX AAB
C) :30 Hollow Hold
D) :30 MAX Toes 2 Bar
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
WOD:
20 min EMOM, alternating
A) :30 Arch Hold
B) :30 MAX AAB
C) :30 Hollow Hold
D) :30 MAX Toes 2 Bar
Skill:
Strict Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
WOD:
Teams of 2 – Split reps as needed
On a running clock
0:00 to 6:00
Strict Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
WOD:
Teams of 2 – Split reps as needed
On a running clock
0:00 to 6:00
WOD:
20 minutes max distance (row, bike or run)
Every 4 minutes both partners complete
6 Pull Ups
9 Sit Ups
12 KB SDHP 53/35
*1 person working, 1 person resting during max distance
20 minutes max distance (row, bike or run)
Every 4 minutes both partners complete
6 Pull Ups
9 Sit Ups
12 KB SDHP 53/35
*1 person working, 1 person resting during max distance
Skill:
Strict Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with 10 Front Raises w/ Plate
WOD:
Every 5 minutes for 4 rounds
100m run
Strict Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with 10 Front Raises w/ Plate
WOD:
Every 5 minutes for 4 rounds
100m run
Skill:
Deadlift
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with 10 DB/KB Single Leg RDL (a side)
WOD:
For Time
20 Cal Row
30 T2B
Deadlift
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with 10 DB/KB Single Leg RDL (a side)
WOD:
For Time
20 Cal Row
30 T2B
Skill
3 Rounds
100m Single Arm Farmer Carry (each)
50m Double Overhead Carry
:30-:60 KB Front Rack Hold
10 V-Ups
10 Hollow Rocks
10 Side Pillar with Hip Drop
3 Rounds
100m Single Arm Farmer Carry (each)
50m Double Overhead Carry
:30-:60 KB Front Rack Hold
10 V-Ups
10 Hollow Rocks
10 Side Pillar with Hip Drop
Back Squat
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
WOD:
For Time – 10 min cap
50 Thrusters 95/65
*Every break perform 6 Bar facing burpees
Score is weight/time
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
WOD:
For Time – 10 min cap
50 Thrusters 95/65
*Every break perform 6 Bar facing burpees
Score is weight/time
Skill:
Bench Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with
10 Single Arm DB Row
WOD:
12 min AMRAP
5 Power Snatches
25 Double Unders
Bench Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with
10 Single Arm DB Row
WOD:
12 min AMRAP
5 Power Snatches
25 Double Unders
WOD:
Teams of 2 – IGYG per movement
21-18-15-12-9-6-3
KB Swings 53/35
Burpees
Cash Out
2000m run (Alternate every 200m)
Score is time
Teams of 2 – IGYG per movement
21-18-15-12-9-6-3
KB Swings 53/35
Burpees
Cash Out
2000m run (Alternate every 200m)
Score is time