Warm-up Shoulder Mob/ Squat warm up Strength OHS 5-5-5-5-5 Goal- Complete at least 3, try to get all 5 sets greater than 75% of RM. weight remains same, do warm up set to get to weight… *should be challenging but should be able to complete. WOD 30-20-10 DB Snatch (50/35) Air Squats Strict Push-ups Cashout– […]
Warm up Fun game/ prepare for Clean and Jerks WOD 4 x 4min AMRAP Rest 2min between each round/ Change weight Min 0-4 AMRAP 3 Clean and Jerks (205/135) 10 Box Jump overs (24/20) 10 Pull-ups Rest 2min Min 6-10 AMRAP 5 Clean and Jerks (185/115) 10 Box Jump overs (24/20) 10 Pull-ups Rest 2min […]
Strength Front Squats 5-5-5-5-5 Partner WOD Complete 6 Rounds of 500m Row 4 Turkish Get-ups (45/25) – 2 right and 2 left Partner A will row 500m, while partner B completes 4 Turkish get-ups. When both partners finish, then partners switch until 6 rounds are completed (total of 3000m)
Skill Complete 50 T2B EMOM style, can only work first 20sec of every minute. Go until completed, should try to completed around 7min or under, 10min Time cap. Goal-maintain kip throughout work. Scale= 25 T2B WOD For Time 40 WB (20/14) 20 Hang Power Snatches (95/65) 150 DU’s 30 WB (20/14) 15 Hang Power (115/75) […]
Strength Bench Press 5-5-5-5-5 WOD 4 Rounds For Time 15 Stiff legged DL (155/115) 20 Burpees 6 shuttle Sprints (25m) Rest 1 min after each round 22min Time cap
Strength Squat Cleans 2-2-2-2-2 *Goal- perform at least 4 sets greater that 80%. *reset between reps. WOD 10-9-8-7-6-5-4-3-2-1 -Front Squats (135/95) -chest to Bar pull-ups 12min Time cap… scale to complete the WOD Scale FS weight and scale C2B to pull-ups or Ring Rows
Skill Handstand Push ups 7:00min EMOM 15 Sec of Work/ 45 sec of Rest *set specific rep scheme that will challenge you but able to complete. Example 3 reps every min *measure = Total Reps * if in able to do HSPU’s, hold a 15sec handstand. Goal- get inverted WOD 15min AMRAP 10 S2OH (155/105) […]
Strength Back Squat 3-3-3-3-3 WOD 8 RFT 3 Hang Squat Snatches (115/75) 25 DU’s RX+ (135/95)
Skill “Skin the cat” WOD 12:00min AMRAP 8 T2B 15 KBS (53/35) 8 Burpee Box Jump over
WOD 50 Clean and Jerks for Time (115/85)