Warm up
Row 500m upon arrival
4min to complete
2 Rounds of
10 Pull-ups
15 Push ups
20 Air Squats
Group Barbell warm up
OHS specific/ Hang Squat Clean
Strength
OHS
8-5-5-3-3
Goal- work to a Heavy 3
Good movements a priority.
20min Time cap
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Hang Squats Clean (115/75)
20-18-16-14-12-10-8-6-4-2
WBSU’s (20/14)
*wod should be medium weight, should not struggle to complete Cleans, almost unbroken. Wod should take 10-16min.
Strength
Back Squat
8-8-5-5-5
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Cashout– 400m run for time
Skill
10:00min EMOM
3 Hang Power Snatches
-add weight every 3min, last min go heaviest 3 Reps w/out failure
WOD
7 Rounds For Time
7 Power Cleans (135/95)
5 HSPU’s
Skill
Pull-ups/ T2B
Establish unbroken Pull-ups (Strict, Kip, or butterfly)
Establish unbroken T2B
WOD
25min AMRAP
Run 400m
20 Pull-ups
20 DL (225/155)
20 Burpees
20 T2B
Row 200m
Rest 1min
* goal, finish 2 Rounds
Strength
Push Press
5-5-5-5-5
WOD
“Karen”
150 WB For Time
Cashout– quad stretches
Strength
Squat Cleans
3-3-3-3-3
Work up to a heavy 3RM
25min Time cap
WOD
10 min AMRAP
14 DB Snatch (50/35)
30 DU’s
Strength
Weight Pull-ups
5-5-5-5-5
Scale- Strict Pull-ups, partner assisted Pull-ups, or Jumping Negative.
Partner WOD
Alternates movements with partner
Complete 8 rounds
Cal Row (12/8)
6 T2B
15 WB (20/14)
15min Time cap
WOD
30min AMRAP
6 Rounds of 5min AMRAP
(4min work, followed by 1 min rest)
10 DL (225/155)
100m Run
8 HSPU’s
ME- KBS (53/35) with remainder time with 4min work time
-Every round will have 1min rest.
Score will be total KBS after all rounds.
*scale work to be able to get to KBS every round. If unable to get to KBS, workload is to much. Scale load before scaling rep scheme.
*Scale HSPU, to 2-4 Wall Walks, or 8 HRPU’s
Warm up
Tabata
1) KBS
2) HS hold
3) Kips
4) Burpees
BB group warm up
1) down up
2) low hang + Down Up
3) low hang HP
4) Muscle Snatch
5) OHS
6) Snatch Balance
7) Power Snatch + Snatch Balance
Strength
Squat Snatch
5-5-5-5-5
WOD
“1/2 Murph”
Run 800m
Then, Complete in any order…
50 Pull-ups
100 Push-ups
150 Air Squats
Then, Run 800m
*scale pull-ups to jumping negatives or Ring Rows
*35 min time cap
