Strength Hang Squat Snatch 5-5-3-3-2-2 Work to a Heavy Set of 2 WOD Partner Open WOD 15.5 27-21-15-9 Cal Row Thrusters (95/65) Partner A completes 27’s (Row and thrusters) Then partner B completes 27’s, then partner A completes all 21’s, etc… RX+ = Athletes completes wod on own.
Strength Bench Press 5-5-5-5-5… Perform 7 Strict pull-ups after each set and 15 sit-ups WOD For Time Complete in any order 50 WB (20/14) 50 Empty Bar Floating Snatches 50 BB box step overs 50 Cal Row 50 Back Extensions
Strength Back Strength 10-5-1-1-5-10 WOD 10min AMRAP 6 T2B 5 Burpees 20 DU’s 1 Rope Climb
Strength Push Jerks 5-5-5-5-5 WOD 4RFT 400m Run 7 Clean and Jerks (185/105) Cashout– 3 sets of ME HSPU’s (unbroken)
Strength DL 3-3-3-3-3.. WOD “Cindy XXX” 20min to complete as much as possible. 10 Pull-ups 20 Push-Up 30 Air Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push ups 60 Air Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull ups 60 Push ups 90 Air Squats
Strength Front Squat 10-3-10-2-10-1 WOD 3 Rounds of… 7 Squat Cleans (185/115) 20 WB Then, 25 Pull-ups.
Skill Partner Row Partners row a total of 3,000m. Alternating every 500m for Time Measure= Total time WOD For Time 80 DU’s 60 American KBS (53/35) 40 S2OH (115/85) 20 Broad Jump Squats (must Jump at least 2ft) 10 Ring Dips
Strength 10:00min EMOM 1 Squat Snatch 75-80% the whole time WOD 7min AMRAP 8 OHS (115/85) 5 T2B Cashout– 3 Rope Climbs
Skill Weighted Pullups or Strict 5-5-5 Then, 7min EMOM 20 sec of work, 40 sec of rest Score ME pullups WOD 10 RFT 3 DL (275/185) 5 Burpees Box Jump 100m Run
Strength Clean Complex Hang Power + Floating Squat + FS + Jerk + Split Jerk Complete 5-8 sets- work to a Heavy set WOD 2RFT 2min of WB (20/14) 2min of sit ups 2min of DU’s (DU’s only) 2min of Pushups 2min rest Total Reps= score