Skill: E75 seconds for 8 rounds
Push Jerk + Split Jerk
Starting at 65% of 1rm of Push Jerk - increasing with good form
WOD: For time Partner WOD*
Push Jerk + Split Jerk
Starting at 65% of 1rm of Push Jerk - increasing with good form
WOD: For time Partner WOD*
T
5 rounds for time of:
100 m run
10 Clusters 115/75
15 KB Swings 53/35
100 m run
Rest 2 minutes between rounds
Score: Time
5 rounds for time of:
100 m run
10 Clusters 115/75
15 KB Swings 53/35
100 m run
Rest 2 minutes between rounds
Score: Time
Skill: 4 sets of
Seated DB Z Press - 6 to 8 reps
Rest :30
Pillar Plank Hold - :30 to :45
Rest 1 min
Skill: DB Alternating Snatch 50/35lbs
2 minutes to complete 30 reps
2 minutes rest
1:30 minutes to complete 24 reps
1:30 minutes rest
1 minute to complete 18 reps
WOD: Class WOD
Accessory: 3 Rounds for Quality
2 minutes to complete 30 reps
2 minutes rest
1:30 minutes to complete 24 reps
1:30 minutes rest
1 minute to complete 18 reps
WOD: Class WOD
Accessory: 3 Rounds for Quality
Skill: Power 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
WOD: For time
21-15- 9
Power Snatch 75/55
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
WOD: For time
21-15- 9
Power Snatch 75/55
Skill: Deadlift
3 sets of 5 reps @ 70 % of your 1 rm
Reset in between reps are ok
2-3 min rest between sets
WOD: 4 RFT
200 m run (100 m = 1 rep)
2 Rope Climbs (subs: ½ way → 4 up/downs)
3 sets of 5 reps @ 70 % of your 1 rm
Reset in between reps are ok
2-3 min rest between sets
WOD: 4 RFT
200 m run (100 m = 1 rep)
2 Rope Climbs (subs: ½ way → 4 up/downs)
Skill: 4 sets of (per side)
75ft Single Arm Farmers Carry
*Stop every 25ft and perform 5 Suitcase Deadlifts
WOD: 10 min AMRAP
15 KB SDHP 53/35
Skill: None
WOD: Class WOD
Accessory: 3 Rounds for QUALITY
150ft KB Front Rack Carry
Rest :30
8 to 12 HSPU (Seated DB Press as Sub)
Rest :30
:30 to :45 Ring Plank Hold
WOD: Class WOD
Accessory: 3 Rounds for QUALITY
150ft KB Front Rack Carry
Rest :30
8 to 12 HSPU (Seated DB Press as Sub)
Rest :30
:30 to :45 Ring Plank Hold
WOD: Partner WOD
8 rounds of (4 rounds per partner)
In 4 min complete:
20/15 Cal AAB or 30/20 Cal Row
15 Box Jumps 24/20
Max Wall Balls 20/14 in remaining time
8 rounds of (4 rounds per partner)
In 4 min complete:
20/15 Cal AAB or 30/20 Cal Row
15 Box Jumps 24/20
Max Wall Balls 20/14 in remaining time