WOD

Part A Warm up

5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Push Press x5
Hang Muscle Clean x5
Push Jerk x5
Tall Clean x5
Split Jerk x5

Part B

2 Sets
Clean and Jerk x1.1 @80%
1 Set
Clean and Jerk x1.1 @85%

Part C

For Total Time Do:
6 Power Cleans (135/95)
8 Games Standard Box Jumps (24″/20″)
10 Ring Dips
rest 1 min
6 Power Cleans (155/105)
8 Games Standard Box Jumps
10 Ring Dips
rest 1 min
6 Power Cleans (185/125)
8 Games Standard Box Jumps
10 Ring DIps
rest 1 min
6 Power Cleans (205/135)
8 Games Standard Box Jumps
10 Ring Dips

Part A Warm Up
2 Sets
Bear Crawl x30ft
Crab Crawl x30ft
PVC Close Grip Overhead Squat x5
Push-up + Inch Worm x4 

Part B

4 Sets
Seated Single Arm DB Press x10 ea. arm
Hollow Body Rock Hold x15-20 sec
Handstand Hold x20-30 sec

Part C

For Time:
21-18-15-12-9 Reps Of:
Kettlebell Swing (53/35)
Overhead Squat (95/65)

 

Part A Warm Up

Coaches choice

Part B

For Time:
100 Double Unders
30 Sit-ups
30 Walking Lunges
75 Double Unders
40 Sit-ups
40 Walking Lunges
50 Double Unders
50 Sit-ups
50 Walking Lunges
rest 2 min, then do
In 6 Min Establish A 1RM Shoulder To Overhead

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform:
For Time:
2000 m Row
150 Wall Balls (20/14)
100 Burpees
50 Thrusters (155/105)
25 Muscle-ups

*Scale 25 Muscle-ups to 75 Pull-ups + 75 Ring Push-ups

Part A Warm up

4 Min Foam Roll
+
500 m Row @60%
+
2 Sets Of:
Strict Press x5
Push Press x5
Groiner Single Arm Rotation x4 ea. side
Jump Rope x30 sec

Part B

“Open Workout 12.3″
AMRAP In 18 Min Of:
15 Games Standard Box Jumps (24″/20”)
12 Toes To Bar
9 Push Press (115/75)

Education is important but squatting heavy is importanter

Part A Warm up

Coaches Choice

Part B (Squats)

EMOM For 7 Min
Back Squat x5 @70%
rest 4 min
EMOM For 3 Min
Back Squat x2 @80%

Part C

3 Sets
250 m Row
20 Cal Assault Bike
15 Ball Slams (20/15)
Rest 3 min

Part A Warm up

Coaches Choice

Part B (MU work)

3 Sets
Kneeling Muscle-up x5 OR Muscle-up x1-2
rest 1 min
Chin-up Chin Over Bar Hold x20 Sec
rest 1 min
False Grip Ring Hang x20 Sec
rest 1 min

Part C

10-8-6-4-2 Reps Of:
Overhead Squat (95/65)
Kettlebell Swing (53/35)
Games Standard Box Jump (24″/20″)
rest 4 min
2-4-6-8-10 Reps Of:
Overhead Squat (95/65)
Kettlebell Swing (53/35)
Games Standard Box Jump (24″/20″)

Your future is created by what you do TODAY not tomorrow

Part A Warm up

5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Push Press x5
Hang Muscle Clean x5
Push Jerk x5
Tall Clean x5
Split Jerk x5

Part B

4 Sets
Clean and Jerk x1.1 @80%

Part C

3 Rounds For Time Of:
5 Power Clean (165/110)
15 Chest To Bar Pull-ups
rest 3 Min
4 Rounds For Time Of:
4 Power Clean
10 Ring Dips
rest 3 min
5 Rounds For Time Of:
3 Power Cleans
7 Toes To Bar