Strength/Skill: 5-1 Barbell RDL's and bent over rows (complete 5 RDLs
and 5 bent over rows, then 4 and 4, 3 and 3, 2 and 2, 1 and 1). That is
ONE round. Complete 4 rounds using that same rep scheme. 30 reps
equals ONE round.
WOD: Comp Train Fitness Test (thank Rusty for this one)
10 thrusters (95/65)
10 burpees over the bar
10 power cleans
10 burpees over the bar
10 hang power snatches
10 burpees over the bar
*MOVE QUICKLY elite athletes can complete 2+ rounds of this)
Strength/Skill: 5-5-3-1-1-1 OHS
WOD: EMOM 15 mins
1-10 box jumps
2-15 v-up
3- 20 air squats
Strength/Skill: 3 rounds of 20 weighted plate sit ups and 20 plate OH
walking lunges
WOD:
3 rounds
200m run
25 wallballs (20/14)
3 rounds
200m run
20 pull-ups
3 rounds
200m run
15 burpees
Skill/Strength: 8 slow weighted box step downs each leg and 16
barbell hip thrusters
WOD: Nicole
20 min AMRAP
400m run
Max pull-ups
*when you return from the run you will complete pull-ups, when you
have to drop down from the bar you will go run again and repeat.
Score is total # of pull-ups
Skill/Strength: 4 rounds of 5 snatch push presses into 2 OHS, complete 10 external shoulder rotations between sets
WOD: 4 RFT
12 hang clean and jerks (115/85)
9 thrusters
6 power snatches
Skill/Strength: 3 rounds of 20 DB RDLs into 20 DB walking lunges
WOD: 15 min AMRAP
Run 200m
10 handstand push ups
15 GHD sit ups
30 KBS (53/35)
Skill/Strength: 3 rounds of 15 skull crushers, 15 bar sit ups, 15 reverse
bar sit ups
WOD: 12 min AMRAP
10 deadlifts (115/85)
8 burpees
6 power cleans
4 bar muscle ups (scale C2B or pull-ups)
Skill/Strength: 5-5-5-5-5 B0x back squats
WOD:
400m run
40 DUs
400m run
40 mountain climbers
400m run
40 plank jacks
400m run
40 lateral jumps
Strength/Skill: 3 rounds of down and back front rack walking lunges
and 10 GHD back extensions holding for 5 seconds at the top
WOD: Every 4 mins x 5
2 squats cleans (205/135)
8 box jumps
200m run
Skill/Strength: 3 rounds of 10 wide grip sumo deadlifts into 15
bent over rows
WOD: Death by S2O
Every 2 mins x 10 (20 mins total)
2 S2O (95/65)
12 DU
4 S2O
14 DU
6 S2O
16 DU
8 S2O
18 DU
10 S2O
20 DU
12 S2O
22 DU
Keep adding 2 reps to each until failure or for 20 mins