WOD

Strength

Sumo-Deadlift

Following 3-4 warm up sets perform

5×5

WOD
10-1

Burpees

KB Sumo Deadlift High Pulls

Air Squats

 

 

Strength 

Squat Clean

Following 3-4 warm ups sets

5×2

WOD

15 min to complete

3 Snatches 95/65

3 HRPU

6 Snatches

6 HRPU

9 Snatches

9 HRPU

12 Snatches

12 HRPU

ECT

 

Strength 

Back Squats

Following 2-3 warm up sets perform

8,8,6,4,2,1

WOD

RFT

8 Ties to Bar

10 Wall Balls 20/14

12 Overhead Squats 95/65

4 Length Turf Sprint

Strength

Split Jerk

Following 3-4 warm ups sets perform, 

3 sets of 5 reps 

WOD

20 min AMRAP

2 Mull-ups or 6 Pull-ups

15 Power Cleans 135/95

5 HSPU

Post score to comments 

 

 

Strength/Skill

Deadlift

Open competitors warm up deadlifts. Do not go super heavy the WOD gets heavier as you go. Dial in your form on deadlifts and box jumps

Non-open competitors

Work on deadlifts for speed do not super heavy

WOD

14.3

 

Strength/Skill

15 min shoulder mobility

HSPU and Muscle Ups

WOD

EMOM 10 min

5 Pull-ups

10 Push-ups

15 Air Squats

Then

21-15-9

Box jumps 24/20

Plate to overhead  45/25

Strength

Front Squat

Following 2-3 warm ups sets

5,5,3,3,1,1

WOD

DT-ish

5 RFT

12 Deadlifts  155/105

10 Hang Cleans 155/105

8 KTE ( knees to elbows)

Post score to comments

 

 

 

Strength

Push Press

Work up to 70% 1 RM and perform 5 sets of 3 reps

WOD

15 min AMRAP

200 meter run

10 Shoulder to overhead 95/65

10 KBS 55/35

Post Score to Comments Section

HAPPY BIRTHDAY COACH NOAH!!!!!!!