Skill– Work on Pull-ups
WOD = Super”Jackie”
Jackie is 1 round, but you will have the option to do a second round at half the reps. Note your time after first round to get a true “Jackie” benchmark time. Rest 1 min between rounds.
For Time-
1000m row
50 Thrusters (45/35)
30 Pull-ups
Rest 1:00min
500m row
25 Thrusters (45/35)
15 Pull-ups
Strength
10:00min EMOM
2 Push Press @ 75% of 1 RM PP
WOD
6min AMRAP
3 Hang Squat Cleans (135/95)
7 HRPU’s
Rest 2min
6min AMRAP
5 DL (135/95)
10 Moutain climbers
Cashout– 400m run
WL
Front Squats
2-2-2-1-1-1
Cleans off blocks (bar below knee)
2-2-2-2
Skill
T2B Drills/ Progressions
WOD
20min time cap
100 DU’s
80 WB’s
60 KBS (62/35)
40 sit-ups
20 Burpees
Strength
Back Squat
Warm up set 8-10 reps
6 @ 55%
6 @ 63%
6 @ 70%
6 @ 75%
6 @ 75%
WOD
16:00min
AMRAP
12 Power Snatches (115/75)
10 C2B
8 Sprints (20m)
Cashout– 20 false grip Strict Ring Rows
Complete all peaks!
Workout 1 peak= 500 burpees for time
Workout 2 peaks= 100 rope climbs
Workout 3 peaks= heavy Fran (155/105)
Workout 4 peaks= 5k run
Just Kidding, WOD will be posted at box
“Deck of Doom”
Box Jumps
Push-ups
SDHP (75/45)
Sit-ups
Strength
Clean
1-1-1-1-1…
Establish 1RM (20min)
WOD
4RFT
12 OHS (95/65)
400m run
18 Slam balls (20/10)
WL
Snatch Balance
3-3-2-2-1
Snatch HP + snatch (from blocks)
(1+1 x 5)
Strength
Push Press
8-8-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
DL (245/135)
Burpees
Pull-ups
17:00min cut off
Cashout– handstands
Strength
Back Squat
8-8-8-8-8
WOD
14:00min AMRAP
14 Hang Power Cleans (135/85)
20 WB (20/14)
24 Sit-ups
Cashout– Group Strecth
WOD
“Open Workout 16.5”
21-18-15-12-9-6-3
Thrusters
Bar Facing Burpees
