Strength
Bench
8 @ warm up
5 @ warm up
3 @ 80%
3 @ 85%
3+ @ 90%
WOD
6min ascending ladder by 3
WB (20/14)
Sit-ups
Rest 3min
6min Ascending ladder by 5
KBS (62/35)
Tuck Jumps
Cash out 3 sets of dips until failure (score total reps)
Cleans
3 @ warm up (2x)
3 @ 80%
3 @ 85%
3+ @ 90%
WOD- 11:00min AMRAP
5 hang squat snatch (95/65)
10 T2B
7 Burpees
Weight lifting
OHS
3-3-3-3
Snatch grip high pull
3-3-3-3
(Light) split jerk footwork
3-3-3-3
Bent Row
5-5-5-5
Warm up/Skill
Handstand work
Strength
2×5 Push Press
2×3 Push Jerk
3×1 Split Jerk
WOD 6RFT
6 Sprints
10 Back Squats (135/85)
8 Ring Push Ups
Strength
Deadlift
5-5-5-5-5
WOD
18-15-12-9-6
SDHP (115/75)
Pull-ups
Box Jumps (24/20)
Cashout- SU-ME-1min
Olympic lifting-9am
Open Gym-10am
Skill
“Over the Top” arm wrestling technique
Strength
Back Squat
5 @ warm up (2x)
5@ 75%
5 @ 80%
5+ @ 85%
WOD
2RFT
15 Clean & Jerk (135/95)
100 DU’s
100m plate run (45/25)
Strength/Skill
Weighted pull-ups/ bar muscle ups
5-5-5-5-5-5
WOD
45 KBS (62/35)
40 WB (20/14)
35 HRPU
30 slam balls
25 Ring Rows
20 Plate OH walking lunges
15 Burpees on plate
10 Back Extension
500m row
Warm-up
Group warm up
Strength
OHS
5-5-3-3-2-2
WOD
7RFT
5 Hang Power Snatch (115/75)
10 WBSU (20/14)
Weightlifting
Hang Squat Snatch
3-3-3-3
Snatch grip push press
3-3-3-3
Front Squats
3-3-3-3
DB Bent rows
5-5-5-5
Strength
Bench
5 @ warm up (2x)
5@ 75%
5 @ 80%
5+ @ 85%
WOD
13:00min AMRAP
10 DL (245/145)
10 Box Jumps
8 Ring Dips
Cash out
T2B- max unbroken
Regular hours
Strength
Cleans
5 @ warm up (2x)
5 @ 75%
5 @ 80%
5+ @ 85%
WOD
800m run
10 C2B
15 MBC
400m run
10 C2B
15 MBC
200m run
10 C2B
15 MBC
