
Skill: Press Complex
5 Sets of the following:
2 Strict Press + 4 Push Press
WOD: For Time
1k Row
50 Walking Lunges
30 DB Push Press 20-25/10- 15
*Stagger starts if needed
5 Sets of the following:
2 Strict Press + 4 Push Press
WOD: For Time
1k Row
50 Walking Lunges
30 DB Push Press 20-25/10- 15
*Stagger starts if needed
Strength: Every 3 min for 15 min
Back Squat 5 reps @ 75-80% of 1 rm
WOD: 10 min AMRAP
10 Box Jump Overs 24/20
20 Sit Ups
Score: back squat weight /rounds and reps
Back Squat 5 reps @ 75-80% of 1 rm
WOD: 10 min AMRAP
10 Box Jump Overs 24/20
20 Sit Ups
Score: back squat weight /rounds and reps
Partner WOD: 10 min AMRAPs
Station 1:
400 m run (together)
5 Tire Flips AHAP (each)
3 min Rest/transition
Station 2:
40 cal AAB (split however)
Station 1:
400 m run (together)
5 Tire Flips AHAP (each)
3 min Rest/transition
Station 2:
40 cal AAB (split however)
Skill: Double Tabata
Tabata 1: Hollow Hold
Rest 1 min
Tabata 2: Double KB Front Rack Hold AHAP
*May stagger tabatas if large class
WOD: For Time
30-24- 18-12- 6
Tabata 1: Hollow Hold
Rest 1 min
Tabata 2: Double KB Front Rack Hold AHAP
*May stagger tabatas if large class
WOD: For Time
30-24- 18-12- 6
Strength: Hang Power Clean and Jerk – take 12-15 min to find a heavy double
WOD: 15-12- 9
Deadlifts 255/175
HSPU (normal subs and HRPU)
10 min time cap
WOD: 15-12- 9
Deadlifts 255/175
HSPU (normal subs and HRPU)
10 min time cap
Skill: Farmers Carry
4 x 100m Unbroken
May increase weight after each set
WOD: AMRAP 12
12 Wall Balls 20/14
10 Box Jump Overs
8 Push ups
4 x 100m Unbroken
May increase weight after each set
WOD: AMRAP 12
12 Wall Balls 20/14
10 Box Jump Overs
8 Push ups
Skill: 15 min Double under practice
OR
Those that have double unders - Mini Flight Simulator for time
10-20- 30-40- 50-40- 30-20- 10
OR
Those that have double unders - Mini Flight Simulator for time
10-20- 30-40- 50-40- 30-20- 10