Strength: 15 mins to establish a heavy complex of 1 power clean
1 hang power clean, and 1 hang squat clean
WOD:
20 front squats (135/95)
400m run
10 front squats
600m run
5 front squats
800m run
* this WOD is more about pushing on the runs so go lighter on the
squats of you can't maintain a decent run speed and push there!
Skill/Strength: Front Squats 10-8-5-3-1-3-5-8
WOD: 15 mins AMRAP
10 burpees
10 shoulder taps
10 plank up downs
10 jump squats
Strength: Bench Press 5-5-3-3-1-1-1
WOD: 15 min AMRAP
10 back squats (155/105)
10 T2B
30 DUs
Skill/Strength:
Shoulder Presses
Set 1: 20 reps with 2 secs up and 2 down
Set 2: 15 reps with 3 seconds down
Set 3: 10 reps with half rep to full rep
Set 4: 10 heavy into max reps at a lighter weight
WOD: 10-1
Pull Ups and 200m runs after each set
*WOD ends with 200m run
Skill/Strength: 3 rounds of 10 reverse lunge to step up and 10 GHD back
extensions
WOD: 2 rounds working 1 min and :30 seconds rest
1. Power snatch
2. Front Squats
3. Push Jerks
4. Power Cleans
5. SDHP
Strength/Skill: Power Snatches 3-3-3-3-3 and 1 min plank between sets
WOD:
21-15-9-3
Clean and Jerks (95/65)
Box Jump Overs
Rest 1 min
21-15-9-3
Row/Bike/Ski calories
Burpees
Strength: 5-5-5-5-5 feet elevated deadlifts
You will stand on plates and will feel these more than normal
in your hamstrings start light and work your way up.
WOD:
50-40-30-20-10
Air Squats
25-20-15-10-5
KB high pulls (53/35)
50-40-30-20-10
Sit Ups
25-10-15-10-5
KBS (53/35)
Skill/Strength:
3 rounds
10 ring dips
10 GHD sit ups
10 dynamic push ups
WOD: Griff
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Strength/Skill: 3 rounds of 20 front rack lunges and 20 floor wipers
WOD:
4 mins
Run 200m
15 hang cleans (full squat) (135/95)
max burpees over the bar
Rest 2 mins
4 mins
Run 200m
12 hang cleans
max burpees over the bar
Rest 2 mins
Run 200m
9 hang cleans
max burpees over the bar
Skill/Strength: 10-1 DB skull crushers in DB floor press
WOD: 4 RFT
10 strict press (95/65)
Run 100m
5 hang snatches (full squat snatch)
20 DUs