WOD

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Work capacity:
12 min double under unbroken drill-
all sets must be done unbroken. You have (3) attempts at each.
Start w (5) reps, then build up by 5 or 10reps based on skill level.
If you don’t have doubles then work on DU skill or do singles starting w 20 reps and adding 10reps a round.

Wod:
10 thrusters w/125/85
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

Strength Bench Press/Floor Press
2-3 warm up sets followed by
6×3 @ approx 80-85% 1RM (Keep weight the same each set do not go to failure)

WOD

7 min AMRAP
-10 Dips
-5 TTB

Rest 3 min

7 min AMRAP
-10 KBS 55/35
-10 HRPU

Strength/Skill Snatch Balance+ Overhead Squat

Perform 1 snatch balance followed by 2 more overhead squats after standing up
2-3 warm ups followed by 5  working sets

DO NOT GO ABOVE 75% 1RM OHS

WOD :OTM 14 min

Even min: 3 Squat snatches 135/95
Odd min: 7 CTB pull ups

Work Capacity: EMON
8min
-5 med ball cleans
-10 hollow rocks

WOD:
‘Power Karen’
150x wall balls
Every 2 min. Stop and do one deadlift (315/225)

Strength: Back Squat

Following 2-3 warm-up sets perform 5×5

WOD
Hang Power Clean 135/95
3-6-9-12-15-18-21

Ab-mat Sit-up
6-12-18-30-36-42

 

Work Capacity: 3 Rounds

800 Meter Run (2min rest after each round)

 

WOD: On The Minute 10 min

3 Shoulder to Overhead

10 Lunges (bodyweight in place)

Strength: Sumo Deadlift
Following 3-3 warm up sets perform 5-5-5-5-5

WOD: 5 Min AMRAP
– 8 Toes To Bar
– 8 KBS (55/35)
– 8 Box Jumps (24/20)

**Rest 3 minutesPerform Twice

Strength: Every :90 for 6 sets

Snatch + Hang Snatch at 85% of 1RM

WOD: 8 Minute AMRAP

2-4-6-8-10 etc.
Hang Snatch (95/65)
Burpee Over Bar