Strength
OHS
5-5-3-3-1-1
Weightlifting
Hang Squat clean
3-3-2-2-1
Press Complex
2PP/1PJ/1SJ
5 sets
WOD
300 WB (20/14)
250 KBS
200 Man Makers
150 Burpee Broad Jumps
100 Front Squats (135/95)
10 Wall Climbs
Run 1 mile
Skill/Strength
EMOM 7:00min
ME Pull-ups for 20 sec.
WOD 12:00min AMRAP
Run 200m
15 Box Jumps (24/20)
5 DL (275/185)
Cash out– bicep curls + ring rows
Strength
Back Squat
8-8-8-8-8
WOD
4 rounds
8 Clean and Jerks (135/95)
30 DU’s
12 Pull-ups
Then, 400m run
Cashout
ME/ failure ring dips 2x
27-21-15-9 reps for time of:
Row (calories)
Thrusters
M 95 lb. F 65 lb.
Strength
Bench Press
3-3-3-3-3
Pull-ups between each set
WOD
Partner WOD
70 WB/ burpees
60 Slam Ball/ DU
50 Russian Twist w/ slam ball/ rig hang
40 S2OH/ tuck jumps
30 Ring rows/ wall sit
400m keg run
Strength
Clean
5-5-2-2-2-2
Last set > 90% of 1RM
Weight lifting
Snatch balance + 2 OHS
5 sets
2 Push Press + 1 Push Jerk + 1 Split Jerk
5 sets
WOD
7 rounds
7 Power Snatches (115/75)
40 DU’s
Group warm up
Skill
Run 400m x 4
Rest 1min between sets
WOD
12:00min Ascending ladder by 3, starting at 3
DL (185/115)
Burpees over Box
T2B
Strength
Front Rack Barbell Walking Lunges
12-12-12-12-12
After each set, work on kip (5-10sec)
WOD
“Jackie”
For Time
Row 1,000 meters
50 Thrusters (45/35)
30 Pull ups
(Second round will be available @ 500/25/15)
Cashout
Max Handstand hold/ walk
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Strength
Bench Press
4:00min to complete max number of reps (115/65)
WOD
Run 400m
50 KBS (62/35)
40 Hang Power Cleans (115/75)
30 Ring Push-ups
20 Back extensions
10 Power Snatches (115/75)
5 HSPU
For time
