Warm-up- Agility drills
Strength/ Skill
4 x 400m
1min rest after each 400m run
Measure= total time
WOD
6:00min AMRAP
Ascending ladder by 3.
S2OH (135/95)
Box Jumps (24/20)
Rest 2min
6:00min AMRAP
15 KBS (62/35)
8 Burpees
Score= A) total reps B) rounds + reps completed
Strength
Cleans off blocks
2-2-2-2-2
WOD
8-7-6-5-4-3-2
DL (155/95)
FS (155/95)
Pull-ups
Cashout- 10 Ring MU’s
Strength
Bench press
5-5-5-5-5
WOD
A) “Annie”
50-40-30-20-10
DU’s
Sit-ups
Rest
B) Complete
1000m Row + 20 T2B
Cashout– 2 Rope climbs+ 5HSPU’s
Strength
Snatch Complex off blocks
SHP + PS + SS
6 sets
WOD
“Nancy”
5RFT
400m Run
15 OHS (95/65)
Cashout– MU drills
Strength
*Bear Complex
6 sets
Bear Complex- Squat Clean + S2OH + Back Squat + S2OH
WOD
5RFT
5 clusters (135/95)
20ft OH walking Lunges (135/95)
100m run
Cashout- ME Deficit Push-ups 1min + 2 rope climbs
Group warm/ up
Strength
Pull-ups
7min EMOM
20 sec/ work
40 sec/ rest
Measure= total reps
Partner WOD
1000m Row/ plank
80 WB (20/14) / BB hold (135/95)
60 KBS (54/25) / sit-ups
40 S2OH (135/95) / Bar Hang
20 Burpee slam balls (20/10)
Then, ???? To finish…. 🙂
Strength
DL
10-10-10-10-10
*must be unbroken/ increase weight every set
WOD
10:00min
3 Squat Cleans (185/115)
6 T2B
15 DU’s
Rest 2 min
400m run for Time
Strength
Bench 8-8-8-8-8…
WOD
5-7-9-7-5
HSPU’s
10-14-18-14-10
Box Jumps (24/20)
Wall sit WB an twist (20/14)
Cashout– pistol holds (at bottom) on a box
20 BW dips
Strength
OHS
8-8-5-5-5-5…
Establish heavy 5.
In between sets complete 25 unbroken DU’s. 2 attempts per set.
WOD
AMRAP 15:00min AMRAP
8 Hang Power Snatches (115/75)
15 Air Squats
10 C2B Pull ups
100 MB run (20/14)
Cashout– 30 KB Row / 1 set ME T2B
Strength
A) 10:00min EMOM
2 Squat Cleans (touch and go)
-increase weight every 2min
B) Thrusters 21-15-9
AHAP + unbroken (increase weight every set)
WOD
11:00min AMRAP
7 DL (115/75)
7 Hang Power Cleans
7 S2OH
7 Front Squats
Cashout– 30 OH Tricep ext. + 30 lateral raises + 10 ab Bar roll outs
