Group barbell Warmup Strength 10:00min EMOM 3 Squat Cleans @ 70-75% 1RM WOD 4:30 min AMRAP Ascending ladder by 1 starting at 3. S2oH (135/95) Box Jumps (24/20) Rest 1min Repeat 4:30min AMRAP Continue where you left off. Measure= total reps completed. Cash out= row 43 calories for time.
Warm-up One base /2 out kickball! Strength Bench Press 5-5-5-5-5 Partner WOD Row 1000m/ plank 50 Pull-ups/ jump rope 50 KBS (62/35)/ sit-ups 30 “Grace” clean and jerks (135/95) Partner 200m run- with bar “grace” completed at- bar cannot touch ground.
Strength OHS 3-3-3-3-3… Get your heaviest 3’s WOD 21-15-9 Hang Power Cleans (115/75) Burpee box jumps Cashout- 12 TGU’s
Strength Push Press 3-3-3-3-3… *Go heavier than previous 5’s WOD (Revisit from 11-9) 5RFT 200m run 20 WB 10 DL (225/135) WeightLifting Snatch Grip DL 3-3-3-3 Clean Complex Power clean + hang clean + 1 FS 5 sets Dips 8-8-8-8
Skill T2B progressions 7 min EMOM 20 Seconds of ME T2B/ 40 sec. Rest WOD 3 Rounds of… 1 min of slam balls 1 min of pull-ups 1 min of WBSU’s 1 min of Hang Power Snatches (95/65) 1 min rest
Strength Front Squats 3-3-3-3-3 Increase weight every time AHAP WOD 21-18-15-12-9-6 Thrusters (95/65) 25-25-25-25-25-25 DU’s 20min time cap Cashout– 3 open space Handstand hold attempts or 5cart wheels.
Strength Bench Press 8-8-8-8-8 Increase weight every set AHAP WOD Performance 15:00min AMRAP 200m RUN 7 HSPU’s 7 Clean + jerks (135/95) Fitness 15:00AMRAP 200m run 3 wall walks 7 clean and jerks/ or KBS Cash out– 12 Turkish get ups
Skill Will be done post WOD to ensure the most accurate bench mark measure is recorded. 10 min- pick a skill HSPU’s DU’s Muscle ups Mobility WOD 500m row 20 sit ups 20 Pull ups 20 DL (225/185/135/95) 20 Burpees 20 Air Squats Run 400m
Skill Will be done post WOD to ensure the most accurate bench mark measure is recorded. 10 min- pick a skill HSPU’s DU’s Muscle ups Mobility WOD 500m row 20 sit ups 20 Pull ups 20 DL (225/185/135/95) 20 Burpees 20 Air Squats Run 400m
Strength 10:00min EMOM 3 OHS *must come off the ground *add weight every 2min, working to a heavy 3. WOD 12:00min AMRAP 30 DU’s 10 Power Snatches (95/65) 7 T2B Cashout– Row 500m for time WeightLifting Snatch HP + Floating Squat Snatch 1+1 x 5 Clean Pulls 2-2-2-2 Back squat 1-1-1-1-1 Work to 85% of […]