Strength/Skill:
4 rounds (superset)
10 DB deadlifts
10 DB push press
10 BD bent over rows
*as heavy as possible and complete all 30 reps before resting
WOD:
800m run
30 deadlifts (135/95)
400m run
20 back squats
200m run
10 clean and jerks
Strength/Skill: EMOM for 12 mins
:30 sec DB overhead hold
:45 second plank hold
:30 sec hollow hold
:45 sec shoulder taps
WOD: "Mary"
20 min AMRAP
5 HSPU
10 pistols
15 pull ups
Strength/Skill: 3 rounds of 10 laying to standing wallball throws and 10
wallballs
WOD: Lifting Pyramid
3-6-9-12-15-12-9-6-3
Power Cleans (135/95)
Front Squats
Push Press
Strength/Skill: 5-5-5-5-5 Deadlifts
WOD:
10-9-8-7-6-5-4-3-2-1
Burpees
200m runs on the (-)
Skill/Strength: 15 mins to work on snatches (full squat)
WOD: 5 x 3min AMRAP
3 thrusters (135/95)
6 HRPU
9 air squats
1 min rest after each 3 mins
Strength/Skill: 4 rounds of 8 lunge to step up with DB and 10 DB press
WOD: 15 min AMRAP
10 clean and jerks
20 russian twists
10 ring dips
Skill/Strength: EMOTM for 10 mins. Even 10 wallballs and odd 15 KBS
WOD: EMOM for 21 mins
1 - Max shuttle run
2 - max box jump overs
Rest 1 min
Strength/Skill: 3 rounds of 5 strict pull ups and 10 seated good mornings
WOD: 18 min AMRAP
10 hang cleans (135/95)
20 hanging twisting knee raises
30 walking lunges
40 DUs
Strength/Skill: 3-3-3-3-3 Bench Press and 10 GHD sit ups between
WOD: Nancy
5 rounds
Run 400m
15 OHS (95/65)
Strength/Skill: 3 supersets 5 devil presses, 10 push presses, 10 deadlifts
WOD:
4 min AMRAP
5 HSPU
20 sit ups
4 min AMRAP
10 pistols
20 plank up downs
4 min AMRAP
5 burpees
20 jumping lunges
*rest 2 mins between AMRAPs