Warm-up- Agility drills Strength/ Skill 4 x 400m 1min rest after each 400m run Measure= total time WOD 6:00min AMRAP Ascending ladder by 3. S2OH (135/95) Box Jumps (24/20) Rest 2min 6:00min AMRAP 15 KBS (62/35) 8 Burpees Score= A) total reps B) rounds + reps completed
Strength Cleans off blocks 2-2-2-2-2 WOD 8-7-6-5-4-3-2 DL (155/95) FS (155/95) Pull-ups Cashout- 10 Ring MU’s
Strength Bench press 5-5-5-5-5 WOD A) “Annie” 50-40-30-20-10 DU’s Sit-ups Rest B) Complete 1000m Row + 20 T2B Cashout– 2 Rope climbs+ 5HSPU’s
Strength Snatch Complex off blocks SHP + PS + SS 6 sets WOD “Nancy” 5RFT 400m Run 15 OHS (95/65) Cashout– MU drills
Strength *Bear Complex 6 sets Bear Complex- Squat Clean + S2OH + Back Squat + S2OH WOD 5RFT 5 clusters (135/95) 20ft OH walking Lunges (135/95) 100m run Cashout- ME Deficit Push-ups 1min + 2 rope climbs
Group warm/ up Strength Pull-ups 7min EMOM 20 sec/ work 40 sec/ rest Measure= total reps Partner WOD 1000m Row/ plank 80 WB (20/14) / BB hold (135/95) 60 KBS (54/25) / sit-ups 40 S2OH (135/95) / Bar Hang 20 Burpee slam balls (20/10) Then, ???? To finish…. 🙂
Strength DL 10-10-10-10-10 *must be unbroken/ increase weight every set WOD 10:00min 3 Squat Cleans (185/115) 6 T2B 15 DU’s Rest 2 min 400m run for Time
Strength Bench 8-8-8-8-8… WOD 5-7-9-7-5 HSPU’s 10-14-18-14-10 Box Jumps (24/20) Wall sit WB an twist (20/14) Cashout– pistol holds (at bottom) on a box 20 BW dips
Strength OHS 8-8-5-5-5-5… Establish heavy 5. In between sets complete 25 unbroken DU’s. 2 attempts per set. WOD AMRAP 15:00min AMRAP 8 Hang Power Snatches (115/75) 15 Air Squats 10 C2B Pull ups 100 MB run (20/14) Cashout– 30 KB Row / 1 set ME T2B
Strength A) 10:00min EMOM 2 Squat Cleans (touch and go) -increase weight every 2min B) Thrusters 21-15-9 AHAP + unbroken (increase weight every set) WOD 11:00min AMRAP 7 DL (115/75) 7 Hang Power Cleans 7 S2OH 7 Front Squats Cashout– 30 OH Tricep ext. + 30 lateral raises + 10 ab Bar roll outs