Strength/Skill: Hang Cleans 10-8-5
WOD:
18-16-14-12-10-8-6-4-2
OHS (115/75) (85/65)
2-4-6-8-10-12-14-16-18
Ab Twists
Strength/Skill: Hang Cleans 10-8-5
WOD:
18-16-14-12-10-8-6-4-2
OHS (115/75) (85/65)
2-4-6-8-10-12-14-16-18
Ab Twists
Strength/Skill: 3 rounds of 2 rope climbs and 5 tire flips
WOD: 4 rounds
15 KBS (70/53)
15 KB SDHP
Run 400m
Rest 2 mins
* you should go ALL OUT on the runs!
Strength/Skill: Back Squats 10-8-5
WOD: 3RFT
25 anchored sit ups
10 DB squat cleans (40/30
10 DB strict presses
5 strict push ups on DB
Skill/Strength: Push Jerks 10-8-5+
WOD: Run 800m
80 DUs
50 mountain climbers
80 DUs
Run 800m
Strength/Skill: 3 rounds of 10 elevated ring rows, 30 second handstand hold, 25 back extensions
WOD: EMOTM for 12 mins
5 lateral jumps
4 HRPUs
3 thrusters (95/65)
*complete ALL movements in 1 min
Strength/Skill: Push Jerks 8-8-8
WOD: 21-15-9-15-21
DUs
Power Cleans (135/95)
DB Jerks (30/20)
Strength/Skill: Hang Cleans 8-8-8
WOD: 10 min AMRAP
7 T2B
7 HSPUs
7 Pull-ups
Strength/Skill: Deadlifts 5-5-5-5-5
WOD: Run 400m
10-1 Power Snatches
1-10 Burpees
Run 400m
Strength/Skill: Back Squats 8-8-8
WOD: Every 90 seconds until tap out
5 wallballs (20/14)
5 box jumps (20/24)
*increase by 1 rep of each every 90 seconds
Strength/Skill: Back Squats 10-10-10
WOD: 12-11-10-9-8-7-6-5-4-3-2-1
Front Rack Lunges (95/65)
Push Presses
Hang Power Cleans