Strength/Skill: Work up to a 3RM front squat
WOD: Row 1000m
50 squats
40 push ups
30 sit ups
40 push ups
50 squats
Strength/Skill: Work up to a 3RM front squat
WOD: Row 1000m
50 squats
40 push ups
30 sit ups
40 push ups
50 squats
Strength/Skill: 10 strict pull ups and 10 KB walking lunges
WOD: 12 min AMRAP
8 sumo deadlift high pulls (135/95) (115/75)
10 front rack reverse lunges
12 slam balls (30/20)
Strength/Skill: Bench Press 5-5-5-5-5 Handstand work between sets
WOD: 4RFT
Run 200m
10 Shoulder to Overhead (155/105) (135/95)
Run 100m backwards
10 Back Squats
Strength/Skill: 1RM hang clean
WOD: Elizabeth
21-15-9
Power Cleans (135/95)
Ring Dips
Strength/Skill: EMOTM 1 power snatch, 1 hang power snatch, 2 OHS
WOD: Run 1 mile
Rest 1 min
Run 800m
Rest 1 min
Run 400m
Strength/Skill: 1RM Push Jerk
WOD: 10 min AMRAP
15 wallballs
10 HRPUs (touch ball)
Run 100m
Strength/Skill: 3 rounds of 10 strict presses off back and 3 snatch balances
WOD: 3 rounds of
In 3 mins complete:
5 power snatches (125/85)
Run 200m
Max Push Presses
Rest 1 min
Strength/Skill: 3 rounds of 15 ring push ups and 20 box step ups
WOD: 20 Min Partner AMRAP
5 burpees
8 K2E
10 box jumps (24/20)
*alternate rounds for 20 mins
Strength/Skill: 1RM back squat
WOD: 5RFT
5 HSPU
10 medball jump squats
15 deadlifts (185/125)
20 DUs
*15 min time cap
Skill/Strength: 3 rounds of 10 parallette push up pass throughs and 5 bar muscle ups
WOD: 16 min AMRAP
20 walking lunges
15 ring dips
10 burpee lateral jumps