Strength
OHS
5-5-5-5-5
WOD
3 RFT
30 KBS (54/25) (American- full swing)
30 Single arm Goblet Squats (54/25) (15 each side)
30 KB Rows (54/25) (15 each side)
Sprint 200m
Rest 1min
Every time KB touches ground, 5 Burpee penelty (unless transition between sets)
WL– 5:30pm-7pm
Strength
2 Power Cleans
10:00min EMOM
Increase weight every 2min
WOD
3-6-9-12-9-6-3
Box Jumps (24/20)
OHS (95/65)
Pull-ups
SKill
A) Headstands
B) Handstands
WOD
4 Rounds of
8 HSPU’s (5 wall climbs)
20 Standing Russian BB Ab twist (25/15)
10 Sprints (20m)
Then, finish with 30 Burpees.
Strength
5-5-5-5-5
AHAP
WOD
12:00min AMRAP
25 DU’s
10 T2B
7 DL (185/115)
Cashout-400m run
Strength
Snatch
EMOM
Warm up
1 snatch EMOM
Add weight every minute 5-10# until fail
12:00mi time cap
WOD
“Grace”
30 clean and Jerks for Time (G2OH)
Cashout– Stretch
Strength
DL
5-3-1-1-1…
WOD
For Time
500m row
50 KBS (62/35)
50 WBSU’s
50 Athletic Burpees
Strength
Bench Press
1 RM
WOD
4RFT
17 WB (20/14)
7 Hang Power Snatches (95/65)
200m Run
Cashout- Lateral Raises/ Dips
Strength
Back Squat
Establish 1 RM
WOD
10min AMRAP
20 Walking Lunges
10 T2B
Cashout– ME Pull-ups 1min/ ME bar MU’s 1 min
Strength
Strict Press
5-5-5-5-5
WOD
Complete for time (any order)
300 DU’s
40 Sit-ups
50 S2OH (115/75)
60 Push-ups
*its not a typo
Strength
Snatch (squat)
2-2-2-2-2
AHAP
WOD
3 Rounds of….
5 Squat Cleans (165/105)
8 Burpees Box Jumps
10 Pull-ups
Then Run 200m, rest 2min.
Then complete another 3 rounds of….
5 Squat Cleans (165/105)
8 Burpees Box Jumps
10 Pull-ups
