Strength/Skill: 5×5 strict press and 10-20 pistols between sets
WOD: 40-30-20-10
DB Thrusters (40/30)
5 Burpee Pull-Ups
Run 100m-200m-300m-400m
You will do 40 thrusters, 5 burpees pull-ups, Run 100, Then 30 thrusters, 5 burpee pull-ups, run 200m, etc.
Strength/Skill: 3 rounds of 5 plate sit to stands and Down and back waiters carry (with plate)
WOD: 10 min AMRAP
10 chest to bar pull-ups
10 deadlifts (225/155)
Strength/Skill: OHS 5-3-3-2-1
WOD:
1 mile run
1000m row
WOD:
Every 2 mins for 10 mins
7 burpees
7 wallballs (20/14)
7 power snatches (start at 55% and increase each round)
Rest 3 mins
Every 2 min for 10 mins
8 calorie row
16 jump squats
2 power clean and jerks (start at 55% and increase each round)
Rest 3 min
Every 2 mins for 10 min
20 goblet squats min 1
Mountain climbers full minute 2
Strength/Skill: 3 rounds of 5 turkish get ups each arm and 30 second hollow rocks
WOD: EMOTM for 12 mins
Even – 50 DUs
Odd – 10 Backsquats (155/105)
Strength/Skill: Deadlifts 3-3-3-3-3 Deadlifts and 10 partner leg throws between sets
WOD: EMOM for 10 mins
10 burpees to the pull ups bar
*must jump and touch the bar with BOTH hands
* to scale decrease # of burpees
WOD: 3 rounds of
10 front squats (135/95)
1 min DUs
1 min mountain climbers
Rest 2 mins
Rest an additional 3 minutes for total of 5 mins
Then 3 rounds:
10 SDHP (115/85)
Run 200m
Rest 1 min
Then 3 rounds of 5 pull-ups, 10 push ups, 15 squats
Strength/Skill: 3-3-3-3-3 Jerks and 10 GHD back extensions between sets
WOD: 15 min AMRAP
3-6-9-12-15…
Box Jumps Over
100m run
*add 3 reps to the box jump overs after each run
Strength/Skill: 4 rounds of 5 strict pull ups and 2 wall walks
WOD: In team of 2
60-40-20
Bench press from floor (135/95)
Back Squats
Switch as you choose but split the reps evenly
Strength/Skill: 5×5 strict press and 30 second l-sit hold between sets
WOD: 3 RFT
25 DUs
10 Curtis Ps (135/95)
10 GHD Sit-ups
Run 200m
Curtis P = hang clean, lunge right, lunge left, push press