WOD
Teams of 2
Every 3 minutes for 10 rounds
15 Power Cleans 135/95
10 Box Jump 30/24
Max meters rowing in remaining time
Teams of 2
Every 3 minutes for 10 rounds
15 Power Cleans 135/95
10 Box Jump 30/24
Max meters rowing in remaining time
Strength
Back Squat
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
WOD
3 Rounds For Time
18 Russian Swings 70/53
15 T2B
12 Goblet Squats 70/53
9 HSPU
Back Squat
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
WOD
3 Rounds For Time
18 Russian Swings 70/53
15 T2B
12 Goblet Squats 70/53
9 HSPU
Strength
12min EMOM, alternating movements
5 per side Single Arm Suitcase Deadlifts
30 – 50 Double Unders
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
12min EMOM, alternating movements
5 per side Single Arm Suitcase Deadlifts
30 – 50 Double Unders
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Strength
12min EMOM, alternating movements
3 Push Press
:30 Hollow Hold
*Start around 60% of 1RM Push Press, may increase each round
WOD
Death By……
12min EMOM, alternating movements
3 Push Press
:30 Hollow Hold
*Start around 60% of 1RM Push Press, may increase each round
WOD
Death By……
WOD
25min AMRAP, Teams of 2
100 Calorie Bike
100 Pull-Ups
30 Front Squats 135/95
100 Calorie Bike
50 Pull-Ups
30 Front Squats (135/95)
25min AMRAP, Teams of 2
100 Calorie Bike
100 Pull-Ups
30 Front Squats 135/95
100 Calorie Bike
50 Pull-Ups
30 Front Squats (135/95)
Strength
Every 2:00 x 4 sets
Deadlift: 12-10-8-6
WOD
20min AMRAP
1 Power Clean (185/125)
2 Shoulder To Overhead
3 Back Squat
200m Run
Every 2:00 x 4 sets
Deadlift: 12-10-8-6
WOD
20min AMRAP
1 Power Clean (185/125)
2 Shoulder To Overhead
3 Back Squat
200m Run
WOD
30min Cap
200-400-600-800-1000m Row (x2 km AB)
10-20-30-40-50 Box Jump (24/20)
1-2-3-4-5 Rope Climb
*1:00 plank after each set
30min Cap
200-400-600-800-1000m Row (x2 km AB)
10-20-30-40-50 Box Jump (24/20)
1-2-3-4-5 Rope Climb
*1:00 plank after each set
Skill
15-ish minute Jerk practice
-Tall Jerk/Drop Jerk
1 Push Press + 1 Push Jerk + 1 Split Jerk
5 sets using 80-90% of 3RM Push Press from last week
WOD
15-ish minute Jerk practice
-Tall Jerk/Drop Jerk
1 Push Press + 1 Push Jerk + 1 Split Jerk
5 sets using 80-90% of 3RM Push Press from last week
WOD
Strength
Every :60 x 10
O: 10-8-6-4-2 Close Grip Bench
E: 6 Single Arm Dumbbell Row (6 per side)
WOD
For Time (6 minute cap)
10 Handstand Push Ups
Every :60 x 10
O: 10-8-6-4-2 Close Grip Bench
E: 6 Single Arm Dumbbell Row (6 per side)
WOD
For Time (6 minute cap)
10 Handstand Push Ups
Skill
Snatch
3 minute AMRAP @ 80% from last week
-rest 1:00
2 minute AMRAP @ 75% from last week
-rest 1:00
1 minute AMRAP @ 70% from last week
WOD
Snatch
3 minute AMRAP @ 80% from last week
-rest 1:00
2 minute AMRAP @ 75% from last week
-rest 1:00
1 minute AMRAP @ 70% from last week
WOD