WOD

Work Capacity:

1 burpee every 4 seconds for 1min

Rest 1 min repeat for 4 rounds

WOD:

For Time
10-9-8-7-6-5-4-3-2-1
Power cleans (135/95)
1-2-3-4-5-6-7-8-9-10
KBS (55/35)

 

Strength:

Power Snatch
-For today’s strength you will have 20 minutes to establish a 1RM power snatch.

WOD:

10 Minute AMRAP
3-6-9-12-15 etc
-Power Snatch (95/65)
-Toes To Bar

Work Capacity:

12 Minute EMOM with a Partner

1st Min – Max turf sprints (partner #1)
– 30 sec Hollow body holds (partner #2)
2nd Min – Max turf sprints (partner #2)
– 30 sec Hollow body holds (partner #1)

ect

WOD:

For Time
150 Double Unders
Then 5 rounds of
-15 Medball Cleans (20/14)
-20 Box Jumps
Then 150 Double Unders

Strength:

Overhead Squat

Following 2-3 warn up sets

3-3-3-3-3

WOD:

Tabata (8 rounds 20sec on 10 sec off)
– Goblet Squats (55/35)
– Push-Ups
– Sit-Ups

 

Skill/Mobility:

Shoulder and hip mobility, Pull-up Progressions.

WOD:

“Jackie”

For Time:
-1000 meter row
-50 thrusters (45/35)
-30 Pull Ups

Strength:

Hang Power Clean

3-3-3-2-2-1-1

WOD

12 Min AMRAP

– 15 Hang Power Cleans 115/75
– 30 Double Unders

Work Capacity:

10 min EMOM with a partner

First minute – max sled pushes (partner #1)
– 25 abmat sit-ups (partner #2)
Second minute – max sled pushes (partner #2)
– 25 abmat sit-ups (partner #1) etc.

WOD:

For Time
21-15-9
-Dead lifts 225/155
-Box Jumps (24/20)
-Ring or Matador Dips

Strength:

Back Squat

Following 2-3 warm up sets perform

5-5-5-5-5

WOD:

12 Minute EMOM
-6 alternating front rack lunges (95/65)
-4 Burpee over bar