Warm-up
Prepare for wod- coaches choice
Partner WOD
25min AMRAP
Complete each movement, alternating in any matter, before moving onto the next.
80 Power Snatches (95/65)
6 Sled Pushes (4 plates/ 2 plates)
60 T2B
6 Sled Pushes
80 cal Row
6 Sled pushes
Strength
Back Squat
10-5-2-2-5-10
WOD
10RFT
3 Bench (225/115)
3 DL (315/215)
Skill
10min EMOM (odd/even- alternating)
Odd- HSPU’s
Even- DU’s
20 sec of work / 40 sec rest
WOD
“Helen”
3RFT
400m run
21 KBS (53/35)
12 pull-ups
WOD
5 rounds of 3min EMOM
Every 3min start
9 WB (20/14)
8 Hang Power Cleans
7 Front Squats
6 DL
(135/95)
ME Burpees with remainder time
2min of WORK / 1min rest
Then after all 5 rounds are done.
10 min to work to a heavy squat clean.
Skill
T2B
Complete 3 sets of ME T2B (must string together)
Scale= Kipping knees to waist (must string together)
WOD
3RFT
15 Power Snatches (115/85)
100 DU’s
1 Rope Climb
Rest 1 min
Strength all day!
Front Squat
Establish 1RM
5-3-3-1-1-1…
Strength 2
Weighted DB Walking Lunges
12-12-12
DB Lateral raises
10-10-10
DB frontal raises
10-10-10
BB bicep curl
10-10-10
GHD sit-ups
15-15-15
Bench Press
5-5-5-5-5
WOD
5RFT
8 Push Jerks (155/105)
8 Ring Dips
200m MB run
Cashout- 20 Strict Pullups
Skill/ BB cycle
9min EMOM
5 Power Clean (must be touch and go)
3min/ rest 1min/ 3min/ rest 1min/ 3min
WOD
12min
8 DL (185/125)
7 Burpee
6 T2B
Cashout– 20 Strict pull-ups
Skill/ BB cycle
9min EMOM
5 Power Clean (must be touch and go)
3min/ rest 1min/ 3min/ rest 1min/ 3min
WOD
12min
8 DL (185/125)
7 Burpee
6 T2B
Cashout– 20 Strict pull-ups
Skill/ BB cycle
9min EMOM
5 Power Clean (must be touch and go)
3min/ rest 1min/ 3min/ rest 1min/ 3min
WOD
12min
8 DL (185/125)
7 Burpee
6 T2B
Cashout– 20 Strict pull-ups