WOD

Strength: Back Squat

2-4 warm up sets followed by 5-5-5-5-5

WOD: 7 Rounds For Time

– 10 Wall Balls (20/14)
– 10 Ring/Matador Dips
– 10 Alternating Med ball Lunges (20/14)

Skill: Bar Muscle Ups/Bar Muscle Up Progressions

5×3 (If you do not have kipping pull ups you will be working on pull up progressions)

WOD: 12 Minute AMRAP

-3 Bar Muscle ups
-6 Burpees
-9 Box Jumps (24/20)

**The scale for bar muscle ups will be 6 chest to bar pull ups or 6 kipping pull ups if you can’t perform chest to bar pull ups.

Strength/Skill:3 Position Snatch

@65% of your 1RM (High Hang Snatch + Hang Snatch + Snatch)
**You will have 25 minutes to work on this skill and you are required to hold on to the bar for all three reps at 65% of your 1RM.

WOD:8 Minute AMRAP

-8 Snatch Grip Dead lift (115/75)
-4 Snatch (115/75)

Work Capacity: 3 Rounds

In groups of 3
– 1:00 Max effort length of turf sled pushes
– 1:00 Max effort Wall Climbs
– 1:00 Max effort Ab Mat sit Ups
30 rest in between each round

WOD: 10 Minute EMOM

– 8 Med Ball Cleans (20/14)
– 10 KBS (55/35)

Strength:

Sumo Deadlift
3-4 warm up sets followed by 1-1-1-1-1

 

WOD:

14 Minute AMRAP
-400m Run
– 10 Sumo Dead lift High Pull (95/65)
– 6 Burpee Over Bar

Strength:

Front Squats

2-3 warm up sets followed by 3-3-2-2-1-1

WOD:

For Time
21-18-15-12-9-6-3
-Wall Balls (20/14)
-Pull Ups
-Box Jumps (24/20)

Strength/Skill:

Snatch Complex (1 Hang Power Snatch + 1 Power Snatch)
**For today’s strength you are required to touch and go with the weight and hold on to the bar for the entire complex

WOD: Three 3 minute AMRAPs with 1 minute rest in between
– 5 Hang Power Snatches (95/65)
– 7 Hand Release Push Ups
– 9 Ab Mat Sit Ups

Work Capacity- In groups of 3 complete 4 rounds off:
Partner 1- Max Effort 300m row
Partner 2- Holds a hollow body position for :45
Partner 3 Does a plank hold for :45
**Rotating stations once the person who is rowing finishes their 300m row.

WOD:

4 Rounds For Time
– 30 Double Unders
– 15 Burpees
– 10 Length of the turf sprints
– 30 Double Unders
– 15 KBS (55/35)