SKill
Weighted Pull-ups
3-3-3-3-3
WOD
40 KBS (54/35)
1 Rope climb
2 DL (315/185)
35 Box Jumps (24/20)
1 Rope Climb
2 DL (315/185)
30 Slam balls (20/10)
1 Rope Climb
2 DL (315/185)
25 Push-ups
1 Rope Climb
2 DL (315/185)
20 pull-ups
10 Burpees
1 Rope Climb
2 DL (315/185)
Mobility– banded hip
Strength
Squat Cleans
3-3-3-3-3
Work to 85-90% on last set
WOD
7min AMRAP
5 Clusters (135/95)
7 T2B
200m Run
2min rest
Repeat 7min AMRAP
Measure= total rounds complete
Cashout– Ring MU progressions/ GHD back ext.
Stretches– pigeon, butterfly, hamstring, lat stretch (off rig or band)
StrengthPush Jerk
3-3-3-3-3
Goal- goal heavier than previous 5’s.
WOD
10 min AMRAP
6 HSPU’s (3 wall walks)
15 DU’s
6 Burpee Box Jumps (24/20)
Cashout- 20 OH tricep Ext +20 rear delt flys
Strength
Push Jerk
3-3-3-3-3
Goal- goal heavier than previous 5’s.
WOD
10 min AMRAP
6 HSPU’s (3 wall walks)
15 DU’s
6 Burpee Box Jumps (24/20)
Cashout– 20 OH tricep Ext +20 rear delt flys
Strength
Back Squats
5-5-5-5-5
Go heavier than previous 7’s
WOD
“Karen”
150 WB for Time!
Your Welcome!
Karen is a CF Benchmark WOD
Strength
Weighted Pull-ups
5-5-5-5-5
Partner WOD
50 Cal Row
50 Power Cleans (155/95)
50 T2B
50 S2OH (155/95)
50 Synchronized Burpees
50 KBS(62/35)
Strength
Snatch Complex
SHP+HSHP+HPS+HSS+Snatch Bslance
6(1+1+1+1+2)
WOD
12min AMRAP
9 OHS (115/75)
15 hollow body sit-ups
8 over/ unders (jump or step over rope than go under rope= 1)
Cashout– 20 GHD back ext.
Warm-up– Dynamic group fun stuff
Strength
Squat Cleans
5-5-5-5-5
WOD
10 FS (115/75)
20 DU’s
8 FS (135/95)
40 DU’s
6 FS (135/95)
60 DU’s
4 FS (165/115)
80 DU’s
2 FS (165/115)
100 DU’s
Cashout– 1 min ME Pull-ups
Strength
Push Jerk
5-5-5-5-5
WOD
40-30-20
DB Snatches (50/35)
WB (20/14)
Push-ups
Cashout– 400m run for Time + 20 Dips
Strength
Back Squat
7-7-7-7-7
WOD
6:00min AMRAP
8 Burpees over Bar
15 DL (225/165)
Rest 2 min
Then, complete
4 Rounds of…
12 Box Jump overs (24/20)
8 T2B
