Skill/Strength: 3 rounds of 5 devil presses straight into 10 push presses
WOD:
4 min AMRAP
15 box jumps
10 wallballs
Rest 2 mins
4 min AMRAP
15/12 cal bike
10 pull ups
Rest 2 mins
4 min AMRAP
10 box jumps
15 wallballs
Rest 2 min
4 min AMRAP
10/8 cal bike
15 pull ups
Skill/Strength: Push Press 3-3-3-3-3 (work to a heavy set of 3)
WOD: 10-1
Deadlifts (135/95)
Front Squats
Shoulder to OH
*you should choose a weight that you can more quickly through the deadlifts and front squats and should feel heavier on the S2O
Skill/Strength: 3 supersets 10 steering wheels right into 20 skull crushers
WOD: 20 min AMRAP
20 wallballs (20/14)
10 power snatches (95/65)
20 GHD back extensions
10 OHS
20 DUs
Skill/Strength: EMOM for 10 mins 3 squat cleans (AHAP)
WOD: 15 mins
1,2,3,4,5....Pull-Ups
2,4,6,8,10....Squats
3,6,9,12....KBS (70/53)
*work for 15 mins continuing to go up but 1 rep for pull-ups, 2 for
squats, and 3 for KBS
Skill/Strength: Bench Press 5-5-3-2-1 complete 15 GHD sit ups between
sets
WOD: 20 mins (45 seconds on and 15 off)
1-100m run
2-Row for Calories
3-Bike for Calories
4-DUs
WOD:
3 rounds
15 clean and jerks (135/95)
Run 400m
Rest 2 mins
After round 3 rest a total of 5 mins
3 rounds
15 back squats (135/95)
Row/Bike 2 mins
Rest 2 min
After round 3 straight into
3 rounds
5 T2B
10 jumping lunges
20 air squats
Strength/Skill: 15 mins 10 wallballs+10 wallball cleans+10 DU or
attempts
WOD: 15 min AMRAP
10 goblet squats (70/53)
10 KBS
10 SDHP (95/65)
10 Push Press
Bike/Row 10 calories
Strength/Skill: 10 min EMOM (60-80% of weakest lift)
1 clean
1 front squat
1 jerk
WOD: EMOM for 20 mins
1 - 5 squats + 5 jump squats
2- 5 push ups + 5 clapping push ups
3 - 5 sit-ups + 5 v-ups
4 - 5 strict pull ups + 5 kipping
Skill/Strength: 10 renegade rows and max parallette l-sit hold
WOD: 7-14-21-14-7
Deadlifts (225/155)
T2B
Run 200m on the - (4 runs)
Skill/Strength: 3-4 rounds of 20 alternating DB snatches straight into 20
DB high pulls
WOD: "Hey Buddy"
250m row
5x
10 lunges
10 squats
10 sit ups
8 burpees
Then Row 250 after round 5