WOD

Strength: Split Jerk

Following 2-3 warm up sets

6×2
WOD:

7 Rounds For Time
-5 Split Jerks 135/95
-7 Toes to bar
-200 Meter Run

WOD:

“Barbara”
5 rounds of:
-20 Pull Ups
-30 Push Ups
-40 Sit ups
-50 Air Squats
**Mandatory 3 minute rest after each round

Work Capacity:

250 meter row sprints with a partner.

(One partner rows, one partner performs a plank hold) x4

WOD

10 Minute AMRAP
-15 Wall balls (20/14)
-30 Double Unders

Strength:

Snatch Complex

(1 Snatch + 1 Hang Snatch below the knee + 1 Hang Snatch above the knee)
1-1-1-1-1 @70% of 1RM

WOD:

For Time

10-9-8-7-6-5-4-3-2-1

-Snatch (95/65)
-5 Handstand Push ups in between each set

Work Capacity:

8 minute EMOM
-Even Minutes max effort Air Squats.
-Odd minutes max effort Burpees
WOD:

12 Minute AMRAP
– 10 Toes to bar
– 10 Box Jump Overs
– 4 Lengths of Turf Sprints

Strength:

Sumo Deadlift

Following 2-3 warm up sets

6×4
WOD:

5 rounds for time of:
-12 Sumo Deadlift high pull (95/65)
-20 Lateral Jumps over bar
-12 Hand release push ups

 

Strength:

Push Press 5-5-3-3-3-1-1-1-1

WOD:

15 Min AMRAP
-10 Push Press (95/65)
-15 Pull-Ups
-Med Ball overhead walking lunges 2 lengths of the Turf (20/14)

Work Capacity:

Mile time trial Max Effort
WOD

12 Minute EMOM
-Even minutes 6 dead lifts (225/135)
-Odd minutes 12 KBS (55/35)