Strength Touch and Go Power Cleans 10-8-6-4-2 *increase weight every set WOD 2x – 6min AMRAP (1min rest in between) 3 Power Cleans (205/125) 4 HSPU 5 Unilateral Goblet Squats (45/25) 10reps Total 6 C2B Pull-ups *start where u leave off, measure = Rounds plus reps. Cashout– Stretch
Strength Push Jerks 5-3-3-1-1-1… Establish Heavy 1 WOD For Time Row 750m 40 Burpees 30 T2B 20 Box Jump Overs 200m Farmers carry (53/35) 20min Time cap
Strength DL 5-3-3-1-1-1… Establish Heavy 1 25min Time cap WOD For Time 10 Hang Squat Snatches (95/65) 50 DU’s 8 Hang Squat Snatches (115/75) 40 DU’s 6 Hang Squat Snatches (135/85) 30 DU’s 4 Hang Squat Snatches (145/95) 20 DU’s 2 Hang Squat Snatches (155/105) 10 DU’s Scale weight as needed
Skill Handstand Push ups 7:00min EMOM 20 sec. of Work/ 40 sec rest Measure= Total Reps WOD AMRAP Min 0-3 10 Pull ups 10 Air Squats Min 3-6 Run 400m Min 6-9 10 Push-ups 10 Sit-ups Min 9-12 Run 400m Min 12-15 10 Pull ups 10 Air Squats Min 15-18 Run 400m Min 18-21 10 […]
Strength Front Squat 2-2-2-2-2…. WOD 11:00min AMRAP 10 DL (115/85) 7 Hang Power Cleans (115/85) 20 WB (20/14) Cashout-400m run for time
Strength Pull/ Back stuff Complete 30 Strict Pull-Up (partner assisted if needed) 20 Strict Ring Rows 20 DB Rear Delt Flys *complete in sets of 8, 5 or 3’s. This is not for time, focus on Strict good movements, rest between sets. WOD Complete in any order for Time 100 OHS (45/35) 100 KBS (53/35) […]
Strength Bench Press 5-5-5-5-5 WOD 10:00min AMRAP 3 Clean and Jerks (185/125) 10 Wall Balls (20/14) 20 DU’s Cashout– 50 push-ups for Time
Strength Back Squat 8-8-5-5-3-3 WOD For Time 10-9-8-7-6-5-4-3-2-1 Dead Lifts (255/185) Box Jumps (30/24) Cashout– 2min side plank
Skill 10:00min EMOM Alternating odd and even minutes A) 30 sec Pull-ups/ 30 Sec rest B) 30 Sec ME DU’s/ 30 Sec rest Measure= Total Reps WOD For Time 1000m Row 21 T2B 9 Burpees 400m 15 T2B 15 Burpees 400m 9 T2B 21 Burpees
Strength 10:00min EMOM 3 Power Snatches (must be Touch and go) Add weight every 2:00min WOD For Time 3 Clusters, 1 Wall Walks 6 Clusters, 2 Wall walks 9 Clusters, 3 Wall Walks 12 Clusters, 4 Wall Walks 9 Clusters, 3 Wall Walks 6 Clusters, 2 Wall Walks 3 Clusters, 1 Wall walk RX (115/85) […]