Skill/Strength: 8x8 jumping pull up with a 3 seconds negative rest :30
between sets
WOD:
6 min AMRAP
12 power cleans (95/65)
12 wallballs
Rest 1 min
6 min AMRAP
10 squat cleans
10 box jumps
Rest 1 min
6 min AMRAP
12 push presses
12 v-ups
30 min four leaf clover LUCKY WOD!
Skill/Strength:
Set 1: 20 box squats into 20 monster walks
Set 2: 15 box squats into 20 monster walks
Set 3: 12 box squats into 20 monster walks
Set 4: 10 box squats into 20 monster walks
Set 5: max box squats at previous weight
WOD: 10 rounds
:90 seconds
10 burpees and then max DUs
Strength/Skill:
3 rounds
20 wall sit slam balls
20 wallball lay to sit
20 wallball arm to feet transfer
WOD:16 min AMRAP
3 hang power cleans
3 front squats
3 push jerks
200m run
*add 3 reps to each movement each round
Strength/Skill:
Set 1: 15 one arm DB bench each arm into :30 handstand hold or plank
Set 2: 12 one arm DB bench each arm into :30 handstand hold or plank
Set 3: 10 one arm DB bench each arm into :30 handstand hold or plank
Set 4: 10 each arm into MAX handstand hold or plank hold
WOD:
800m run
80 mountain climbers
40 sit-ups
600m run
60 mountain climbers
30 sit ups
400m run
40 mountain climbers
20 sit ups
Skill/Strength: 3 rounds of 10 GHD sit ups, 20 DB walking lunges, and 5 single arm DLs
WOD: AMRAP 3 mins x 4
12 wallballs
4 clean and jerks (155/105)
*rest 1 min between rounds
Skill/Strength: 3-3-3-3-3 Bench Press
WOD: 16 mins
Min 1 - 10 thrusters (95/65)
Min 2 - 15 lateral jumps over barbell
Min 3 - 10 burpees
Min 4 - rest
*repeat for 16 mins
Skill/Strength: Power Snatches 3-3-3-3-3
WOD:
21-15-9
Front Squats (95/65)
T2B
15-10-5
Back Squats
Pull Ups
9-6-3
OHS
C2B pull ups
*light weight and MOVE FAST!
Skill/Strength: Strict Press 5-5-3-3-1-1-1
WOD: Partner WOD - You go I go
20 min AMRAP
Run 100m
20 DUs
20 Mountain Climbers
Skill/Strength: 3 rounds superset
10 front rack lunges
10 bent over rows
10 SDHP
*complete all 30 reps then rest
WOD:
500m row
Then 3x
10 front squats (135/95)
10 burpees
10 push presses
End with 500m row