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
Skill: Clean Complex
Every :90 for 8 rounds
1 Power Clean + 1 Front Squat + 1 Hang Power Clean
WOD: 2 minutes max calories (bike or row)
Max effort Hang Power Cleans 135/95
Rest 3 minutes
Every :90 for 8 rounds
1 Power Clean + 1 Front Squat + 1 Hang Power Clean
WOD: 2 minutes max calories (bike or row)
Max effort Hang Power Cleans 135/95
Rest 3 minutes
Skill: Strict Press
Every :90 for 6 rounds
3 reps
*Start @ 60% of 1RM SP, increase as needed
WOD: EMOM x 18, alternating movements
1) 50 DUs
2) 50ft Bear Crawl
3) 150 ft Farmers Carry AHAP
Every :90 for 6 rounds
3 reps
*Start @ 60% of 1RM SP, increase as needed
WOD: EMOM x 18, alternating movements
1) 50 DUs
2) 50ft Bear Crawl
3) 150 ft Farmers Carry AHAP
Skill: Wall Balls
3 sets of max unbroken reps
Rest 3 to 4 minutes between sets
WOD: 4 RFT
10 Alternating Pistols
1 Rope Climb
10/side DB S2OH 45-55/30- 40
1 Rope Climb
3 sets of max unbroken reps
Rest 3 to 4 minutes between sets
WOD: 4 RFT
10 Alternating Pistols
1 Rope Climb
10/side DB S2OH 45-55/30- 40
1 Rope Climb