Skill– Work on Pull-ups WOD = Super”Jackie” Jackie is 1 round, but you will have the option to do a second round at half the reps. Note your time after first round to get a true “Jackie” benchmark time. Rest 1 min between rounds. For Time- 1000m row 50 Thrusters (45/35) 30 Pull-ups Rest 1:00min […]
Strength 10:00min EMOM 2 Push Press @ 75% of 1 RM PP WOD 6min AMRAP 3 Hang Squat Cleans (135/95) 7 HRPU’s Rest 2min 6min AMRAP 5 DL (135/95) 10 Moutain climbers Cashout– 400m run WL Front Squats 2-2-2-1-1-1 Cleans off blocks (bar below knee) 2-2-2-2
Skill T2B Drills/ Progressions WOD 20min time cap 100 DU’s 80 WB’s 60 KBS (62/35) 40 sit-ups 20 Burpees
Strength Back Squat Warm up set 8-10 reps 6 @ 55% 6 @ 63% 6 @ 70% 6 @ 75% 6 @ 75% WOD 16:00min AMRAP 12 Power Snatches (115/75) 10 C2B 8 Sprints (20m) Cashout– 20 false grip Strict Ring Rows
Complete all peaks! Workout 1 peak= 500 burpees for time Workout 2 peaks= 100 rope climbs Workout 3 peaks= heavy Fran (155/105) Workout 4 peaks= 5k run Just Kidding, WOD will be posted at box
“Deck of Doom” Box Jumps Push-ups SDHP (75/45) Sit-ups
Strength Clean 1-1-1-1-1… Establish 1RM (20min) WOD 4RFT 12 OHS (95/65) 400m run 18 Slam balls (20/10) WL Snatch Balance 3-3-2-2-1 Snatch HP + snatch (from blocks) (1+1 x 5)
Strength Push Press 8-8-5-5-5 WOD 10-9-8-7-6-5-4-3-2-1 DL (245/135) Burpees Pull-ups 17:00min cut off Cashout– handstands
Strength Back Squat 8-8-8-8-8 WOD 14:00min AMRAP 14 Hang Power Cleans (135/85) 20 WB (20/14) 24 Sit-ups Cashout– Group Strecth
WOD “Open Workout 16.5” 21-18-15-12-9-6-3 Thrusters Bar Facing Burpees