Warm up Front Rack Mobility/ Hip Mob. Review Cleans/ warm up WOD 5 Rounds of… 400m Run 8 Squat Cleans (165/105) Then, 50 WB (20/14) for time 25min Time cap *weight should be challenging but be able to work at a fast pace. Cashout- 30 GHD Sit-Ups Group Stretch
Strength Back Squat 3-3-3-3-3 WOD “DT” 5RFT 12 DL 9 HPC 6 Push Jerks (155/105)
Strength Bench Press 5-5-5-5-5 WOD 6min AMRAP Ascending Ladder by 3 starting at 3… KB Single Arm Squat (45/25) Pull-ups Rest 2min Then, 6min AMRAP Continue where you left off
Strength Snatch Complex High pull from ground + Hang High Pull + Floating Snatch + Touch and go snatch 7 sets WOD 20-18-16-14-12 OH Walking plate Lunges (45/25) WBSU’s 100m sand bag carry Cashout– 50 sit-ups
Strength Weighted Pull-Ups 5-5-5-5-5 WOD 9min AMRAP 5 HSPUs 4 Box Jumps (30/24) 3 Power Cleans (205/125) 2 BMU’s / C2B 1 Rope Climb
Strength OHS 8-8-8-8-8 WOD 3RFT 25 DL (185/135) 75 DU’s 20 Burpees 20min Time cap
Beachbod pump DB Bench 4×12 DB Row 4×12 DB seated Arnold Press 4×12 Band Strict Pull-Up slow neg 4×12 Lateral Raises 3×12 Frontal Raises 3×12 Rear Delt fly 3×12 Upright row 3×12 Bicep curls 4×12 Dips 3×12 Tricep skull crushers 3×12
Skill EMOM 10min HSPU’s Pick a number of reps to complete EMOM. Example- 3 HSPU’s EMOM. Pick a rep scheme that you will complete. Partner WOD Complete with partner For Time 1500m Row 40 Clean and Jerks (155/105) 50 T2B 60 Pushups 80 WB (20/14) 400m Run Partner not working must hold plate off ground […]
Strength Front Squats 3-3-3-3-3 WOD 21-15-9 OHS (95/65) KBS (62/35) Pull-ups RX+ (115/85) + C2B
Strength Dead Lift 5-3-2-2-2-2 WOD “Annie” 50-40-30-20-10 DU’s Sit-ups