Skill
T2B Progressions
-Kipping Knees to waist
-kipping Knees to Elbows
7:00min EMOM
15 sec work/ 45 sec rest
Must maintain kipp throughout work period.
WOD
Ascending Ladder by 2’s starting at 2.
12min AMRAP
Sumo DL HP (95/65)
Burpees over Bar
Pull-ups
Warm-up
Dynamic Warm up/ review OHS
Benchmark WOD
“Nancy”
5 RFT
400m Run
15 OHS (95/65)
Strength
Touch and Go Power Cleans
10-8-6-4-2
*increase weight every set
WOD
2x – 6min AMRAP (1min rest in between)
3 Power Cleans (205/125)
4 HSPU
5 Unilateral Goblet Squats (45/25) 10reps Total
6 C2B Pull-ups
*start where u leave off, measure = Rounds plus reps.
Cashout– Stretch
Strength
Push Jerks
5-3-3-1-1-1…
Establish Heavy 1
WOD
For Time
Row 750m
40 Burpees
30 T2B
20 Box Jump Overs
200m Farmers carry (53/35)
20min Time cap
Strength
DL
5-3-3-1-1-1…
Establish Heavy 1
25min Time cap
WOD
For Time
10 Hang Squat Snatches (95/65)
50 DU’s
8 Hang Squat Snatches (115/75)
40 DU’s
6 Hang Squat Snatches (135/85)
30 DU’s
4 Hang Squat Snatches (145/95)
20 DU’s
2 Hang Squat Snatches (155/105)
10 DU’s
Scale weight as needed
Skill
Handstand Push ups
7:00min EMOM
20 sec. of Work/ 40 sec rest
Measure= Total Reps
WOD
AMRAP
Min 0-3
10 Pull ups
10 Air Squats
Min 3-6
Run 400m
Min 6-9
10 Push-ups
10 Sit-ups
Min 9-12
Run 400m
Min 12-15
10 Pull ups
10 Air Squats
Min 15-18
Run 400m
Min 18-21
10 Push ups
10 sit-ups
Min 21-24
Run 400m
Strength
Front Squat
2-2-2-2-2….
WOD
11:00min AMRAP
10 DL (115/85)
7 Hang Power Cleans (115/85)
20 WB (20/14)
Cashout-400m run for time
Strength
Pull/ Back stuff
Complete
30 Strict Pull-Up (partner assisted if needed)
20 Strict Ring Rows
20 DB Rear Delt Flys
*complete in sets of 8, 5 or 3’s. This is not for time, focus on Strict good movements, rest between sets.
WOD
Complete in any order for Time
100 OHS (45/35)
100 KBS (53/35)
100 Sit-ups
Cashout– GHD Back Ext.
Strength
Bench Press
5-5-5-5-5
WOD
10:00min AMRAP
3 Clean and Jerks (185/125)
10 Wall Balls (20/14)
20 DU’s
Cashout– 50 push-ups for Time
Strength
Back Squat
8-8-5-5-3-3
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Dead Lifts (255/185)
Box Jumps (30/24)
Cashout– 2min side plank
