Skill
Weighted pull-ups, or strict pull-ups, or negative pull-ups, or ring rows (base it on your ability)
5-5-5-5-5
WOD
15-12-9-6-3
Hang Power Cleans (135/95)
Split Jumps (scale= air squats)
Cashout– 20 ring rows (parallel body position)
Strength
Bench
5-5-5-5-5-5
Perform ME of L pull ups between each set
WOD
Row 750m then,
7 Rounds of,
6 T2B
8 Box Jumps
Strength
Clean + Jerk
1-1-1-1-1…
*25min time cap
WOD
8:00min AMRAP
7 OHS (115/75)
25 DU’s
Weightlifting
Power Snatch + Snatch balance + OHS
5 sets
Weighted dips
3-3-3-3-3
Skill– HSPU’s
EMOM- 8:00min
5 HSPU’s (scaling will be made available)
WOD 5RFT
7 C2B
10 DL (185/115)
100m SB run
Cashout- 50 Bicep curls
mobility– hip
Strength
Front Squat (off rack)
5-5-3-3-1-1
WOD
2RFT
40 WB
30 sit-ups
20 KBS (62/35)
Cashout– 400m run for time
saturday- box will be open from 8am- 10am
skill- pick one to work on (10min)
DU’s
HSPU’s
Muscle ups
Broad Jump for measure
WOD
“Deck of Doom”
Strength
DL
5-5-5-5-5
WOD
12:00min AMRAP
10 Back Squats (135/95)
6 Sprints (20m)
12 Ring Rows
strength
OHS
3-3-3-3-3-3
Weightlifting
Clean/ Jerk complex
(Power + hang squat + push jerk)
6 sets (work to heaviest possible)
Split stance press (strict)
3-3-3-3-3
Bent rows
5-5-5-5-5
WOD
3-6-9-12-9-6-3
Hang Snatches (115/75)
Burpees
Skill
Pull-ups
EMOM 7:
00min
20 sec of work/ 40 sec of rest
Measure- total pull-ups
WOD– revisited from 6-9
3 rounds
1 min row for calories
1 min HSPU/ HRPU
1 min T2B
1 min DU
1 min rest
Score total reps scored