SKill
7:00min EMOM
Strict Pull-ups 20Sec of work RX+ false grip ring
(Scale ring rows)
Partner WOD
Complete in order, both partners have to do some portion of the work.
Row 1000m / planks
80 WB / Plank
80 KBS / single unders
80 DB Snatches (50/35)/ Wall sit
50 alternating Burpee box jumps (24/20)
100m atlas stone carry/ or 100m partner carry
Strength
Push Jerks/ Split Jerks (3/2)
5-5-5-5-5
WOD
“Nancy”
5RFT
400m run
15 OHS
Cashout– 1min ME Bench Press (135/95)
Strength/ Skill
10:00min EMOM
6 DL (275/165) + ME Burpees 30sec/ 30 sec rest
*measure- total Burpees
WOD
10:00min
8 C2B
25 DU’s
20 Sit-ups
Cash out– Rear Delt Flys/ Kiping hips to Rings/ MU’s
Strength
Front Squat
5-5-5-5-5…
WOD
4RFT
10 Clean and Jerks (135/95)
3 Wall walks (RX+ 9 HSPU’s)
Cashout-400m run for Time
Strength
Back Squat
8-8-8-8-8
WOD
18-15-12-9-6
Hang Power Cleans (135/85)
Walking OH plate Lunges
Sit-ups
Cashout– 1 min ME T2B
SKill
10min EMOM
Odd- Bench Press (135/95)
Even- Cal Row
Measure= Total reps
WOD
20 min AMRAP
400m Run
15 Burpees in a plate
20 Russian AB twist (plate 25/15)
25 DU’s
8 Tire Flips Jump Throughs
Strength
OHS
5-4-3-2-1
WOD
5RFT
3 Squat Snatch (135/85)
12 Box Jumps (30/24)
10 Pull-ups
Rest 1min
Cashout- Bicep curls/ rear felt flys
Warm-up
Tabata
Strength
Push Press
8-8-8-8-8
WOD
3RFT
40 WB (20/14)
30 KBS (54/35)
20 Strict Push-ups
2 Rope Climbs
20min time cap
Warm up
Group dynamic/ group BB warm up
Strength
10:00min EMOM
Clean Complex
1 Power Clean + 1 Hang Power Clean + 1 (Touch and Go) Squat clean
Increase weight every 2 min.
Work to a heavy set
WOD
12:00min AMRAP
10 DL (185/115)
8 Knees to Elbows
100m plate run (45/25)
Cashout– 2:00min max Cal row
17.5
10RFT
9 Thrusters
35 DUs
