Strength/Skill: 1-1-1-1-1 Squat Cleans
WOD: 3RFT
20 DB push presses (40/30)
15 Front Squats (135/85)
10 DB Burpees
Strength/Skill: 1-1-1-1-1 Squat Cleans
WOD: 3RFT
20 DB push presses (40/30)
15 Front Squats (135/85)
10 DB Burpees
Strength/Skill: 5 rounds of 10 HEAVY KBS and 5 HSPUs
WOD: 15 min AMRAP
20 DUs
20 v-ups
10 OHS (115/75)
Strength/Skill: 3 rounds of 10 strict pull ups 1 min squat hold with a KB and 15 wallballs (20/14)
WOD: “Elizabeth”
21-15-9
Power Cleans (135/95)
Ring Dips
Strength/Skill: 3 rounds of 15 front squats @ 50% and 15 sit to stand box jumps
WOD: Row 1000m
Rest 2 mins
100 DUs
Rest 2 mins
100 mountain climbers
Strength/Skill: 5 rounds to do max reps of shoulder press at 50% of your 1RM
WOD: 20 GHD sit ups then:
30-20-10-5
Goblet Squats (53/35)
DUs
Ring Rows
Then 20 GHD Sit Ups
Strength/Skill: 1 RM OHS (from rack)
WOD: 10 min AMRAP
10 thrusters (95/65)
25 lateral jumps
10 SDHP
25 AB ball twists
Strength/Skill: EMOTM for 12 mins 3 hang clean and jerks at 80% of 1RM
WOD: 3RFT
50 squats
40 push ups
30 jumping lunges
20 back extensions
10 pull-ups
Strength/Skill: 3 rounds of 6 turkish get ups (3 each arm) and 20 goblet squats.
WOD: 3 rounds of
10 KBS
10 K2E
Then 50 DUs
3 round of
15 Push Jerks
5 ring dips
Strength/Skill: 10 DB/KB snatches and 20 DB/KB lunges for 2 rounds
WOD: 4 mins to:
Row 500m
20 Box Jumps (24/20)
Then Max Burpees
Rest 2 mins
Row 500m
15 Box Jumps
Then Max Burpees
Rest 2 mins
Row 500m
10 Box Jumps
Then Max Burpees
Strength/Skill: Ring Work (dips, push ups, muscle ups, ring push ups)
WOD: 21-15-9
Push Press (135/85)
Front Squats