Strength
Hang Squat Snatch
5-5-3-3-2-2
Work to a Heavy Set of 2
WOD
Partner Open WOD 15.5
27-21-15-9
Cal Row
Thrusters (95/65)
Partner A completes 27’s (Row and thrusters) Then partner B completes 27’s, then partner A completes all 21’s, etc…
RX+ = Athletes completes wod on own.
Strength
Bench Press
5-5-5-5-5…
Perform 7 Strict pull-ups after each set and 15 sit-ups
WOD
For Time
Complete in any order
50 WB (20/14)
50 Empty Bar Floating Snatches
50 BB box step overs
50 Cal Row
50 Back Extensions
Strength
Back Strength
10-5-1-1-5-10
WOD
10min AMRAP
6 T2B
5 Burpees
20 DU’s
1 Rope Climb
Strength
Push Jerks
5-5-5-5-5
WOD
4RFT
400m Run
7 Clean and Jerks (185/105)
Cashout– 3 sets of ME HSPU’s (unbroken)
Strength
DL
3-3-3-3-3..
WOD
“Cindy XXX”
20min to complete as much as possible.
10 Pull-ups
20 Push-Up
30 Air Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull ups
60 Push ups
90 Air Squats
Strength
Front Squat
10-3-10-2-10-1
WOD
3 Rounds of…
7 Squat Cleans (185/115)
20 WB
Then, 25 Pull-ups.
Skill
Partner Row
Partners row a total of 3,000m. Alternating every 500m for Time
Measure= Total time
WOD
For Time
80 DU’s
60 American KBS (53/35)
40 S2OH (115/85)
20 Broad Jump Squats (must Jump at least 2ft)
10 Ring Dips
Strength
10:00min EMOM
1 Squat Snatch
75-80% the whole time
WOD
7min AMRAP
8 OHS (115/85)
5 T2B
Cashout– 3 Rope Climbs
Skill
Weighted Pullups or Strict
5-5-5
Then, 7min EMOM
20 sec of work, 40 sec of rest
Score ME pullups
WOD
10 RFT
3 DL (275/185)
5 Burpees Box Jump
100m Run
Strength
Clean Complex
Hang Power + Floating Squat + FS + Jerk + Split Jerk
Complete 5-8 sets- work to a Heavy set
WOD
2RFT
2min of WB (20/14)
2min of sit ups
2min of DU’s (DU’s only)
2min of Pushups
2min rest
Total Reps= score
