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:
Back Squat
5 reps @ 75% + 5lbs
3 reps @ 85% + 5 lbs
Max reps @ 95% + 5lbs
WOD:
Class WOD
Accessory:
30 Power Cleans at 70% for time
*Must be a minimum of 3 tng reps per set.
Back Squat
5 reps @ 75% + 5lbs
3 reps @ 85% + 5 lbs
Max reps @ 95% + 5lbs
WOD:
Class WOD
Accessory:
30 Power Cleans at 70% for time
*Must be a minimum of 3 tng reps per set.
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: Strict Press
Every :90 for 6 rounds
2 reps
*Start light, build over 6 rounds to a “heavy” 2
WOD: 15 min AMRAP – Teams of 2
20 calorie row
20 burpee box jumps 20/16
Every :90 for 6 rounds
2 reps
*Start light, build over 6 rounds to a “heavy” 2
WOD: 15 min AMRAP – Teams of 2
20 calorie row
20 burpee box jumps 20/16
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:
Class skill – STICK TO THE LOWER END OF PERCENTAGES (ie 60%, 70% and 80%)
WOD:
Class WOD Use 50lb (male) and 35lb (female) for the WOD. Also use new standards that were released
with 18.0.
Accessory:
2 rounds of
Class skill – STICK TO THE LOWER END OF PERCENTAGES (ie 60%, 70% and 80%)
WOD:
Class WOD Use 50lb (male) and 35lb (female) for the WOD. Also use new standards that were released
with 18.0.
Accessory:
2 rounds of
Skill: 14 min EMOM, alternating movements
A) :40 bike or row (repeatable pace every round, 70%ish effort)
B) 75ft double kb front rack carry
WOD: For Time
30 alt db snatch 25-30/15- 20
60 sit ups
A) :40 bike or row (repeatable pace every round, 70%ish effort)
B) 75ft double kb front rack carry
WOD: For Time
30 alt db snatch 25-30/15- 20
60 sit ups