Strength
Back squat (pause 2 sec. At bottom)
3-3-3-3-3
Go as heavy as possible, start light
WOD
13:00min AMRAP
Ascending ladder by 1, starting at 3.
3 S2OH (135/95)
3 Pull-ups
3 Slam Balls
Cashout
500m row for time
Strength
Deadlift
2×5 warm up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
30 Walking Lunges (45/25)
25 WBSU’s (20/14)
20 Back extensions
400m run
25 Walking Lunges
20 WBSU’s
15 Back extensions
200m run
20 Walking Lunges
15 WBSU
10 Back Extensions
100m run
Cashout- 2:00min max T2B
Strength
Find 3RM Push Press
Find 2RM Push Jerk
Find 1RM Split Jerk
Weightlifting
Snatch Grip DL 3-3-3-3-3
Snatch Grip High Pull 2-2-2-2-2
Snatch Grip behind neck press 2-2-2-2-2
WOD 6RFT
7 Power Snatches (115/75)
8 Burpee Tuck Jumps
40 DU’s
15:00min cut off
Strength
Cleans
2×5 touch and go cleans-warmup
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
AMRAP 6:00min
7 C2B
8 Back Squats (135/95)
Rest 2:00min
AMRAP 6:00min
10 Ring Rows
100m MB run
Strength
EMOM 8:00min
3 OHS- pick heaviest weight possible w/out failure
WOD
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points for score.
Skill
Snatch Progressions
WOD
50 Slam balls
3 Front Squats (185/95)
40 KBS
3 Front Squats
30 T2B
3 Front Squats
20 WB
3 Front Squats
10 Burpees
3 Front Squats
2 Rope Climbs
100m farmers carry (65/35)
Warm up
Agility ladder
Strength
Bench
2×5 warm up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
30 DU’s
8 Ring Dips
30 DU’s
8 Push Press (135/85)
30 DU’s
8 Ring Dips
30 DU’s
8 Push Press
30 DU’s
8 Ring Dips
Strength
Back Squat
5@ Warm up
3 Squat pause @ 40-50%
5 @ 75%
3 @ 85%
1+ @ 95%
Weightlifting
High pull/Hang Snatch 3-3-3-3
Split Jerk 2-2-2-2 (light/work on speed)
Bent Rows 5-5-5-5-5
WOD 12:00min AMRAP
Ascending ladder by 5
slam balls
WBSU
Plate Step ups
Strength
Deadlift
3-3-3-3-3
80%
85%
90%
Skill
Kipping pull-ups
WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (115/75)
Pull-ups
Every minute must do 2 Burpees, wherever u are in the WOD.
