Skill/Strength: 3 rounds of 10 bus drivers, 10 around the world each
way and 10 plate sit to stand
WOD: For time
100 air squats
90 mountain climbers
80 lunges
70 DUs
60 sit ups
50 GHD back extensions
40 step ups (20")
30 burpees
20 pistols
10 muscle ups (scale to pull ups)
Skill/Strength: 10-1 deadlifts and bent over rows UNBROKEN! 3 rounds
Rest 2 mins between sets choose a weight that you can do unbroken
WOD: 3 rounds
1 min deadlifts (115/75)
1 min power snatches
1 min front squats\
Rest 1 min
Skill/Strength: Push Presses 5-5-5-5-5 (all moderate/heavy)
Between sets complete:
10 second hollow hold
10 hollow rocks
10 second hollow rock hold
WOD: 3 rounds
400m run
8 squat cleans (135/95)
12 T2B
Skill/Strength: Every :90 seconds for 8 rounds
1 snatch
1 hang snatch
1 OHS
*snatches may be full or power
WOD: 3 mins for 5 rounds
3 thrusters (135/95)
6 push ups
9 goblet squats (53/35)
1 min rest
*like the Chief you will pick up where you left off with each new round
Skill/Strength: 1/4 front squats 10-10-10-10 and 15 GHD sit ups between
sets
WOD: 20 min Partner Cardio
A: Bike/Row 2 mins
B: Amrap of 10 lateral jumps, 20 plank jacks, 30 mountain climbers
*switch places every 2 mins for 20 mins
Skill/Strength: 3 rounds of max strict pull ups then 3 rounds of
5 jumping pull-ups with a 3 second negative
WOD:
50 KBS (53/35)
50 Sit ups
Run 200m
40 KBS
40 Sit ups
Run 200m
30 KBS
30 Sit ups
Run 200m
20 KBS
20 Sit ups
Run 200m
10 KBS
10 Sit ups
Skill/Strength: 3 rounds of 10 banded box step ups each leg and 10 ring
dips
WOD: 4 rounds
10 deadlifts (135/95)
10 power cleans
10 back squats
Run 200m
Skill/Strength: Bench Press 5-5-5-5-5 complete 5 YTWs between sets
WOD: 12 mins
4-8-12-16-20-24......
Box Jump Overs
5 Burpees
*complete 4 box jumps overs then 5 burpees, 8 box jump overs and 5
burpees. Continue to add 4 more box jumps overs each round
Skill/Strength: 15-20 mins to establish your heaviest Bella Complex
Complex = clean + shoulder to overhead + front squat+shoulder to OH
WOD: Every 3 min for 5 rounds
45 DUs
9 T2B
9 Hang Power Cleans (135/85)
6 Jerks
Strength/Skill: 3 rounds of 20 floor wipers and 10 SDHP
WOD: EMOM for 20 mins
Even - 1 round Cindy (5 pull ups, 10 push ups, 15 squats)
Odd - Row/Bike 15/12 calories
*scale reps of Cindy and calories as needed