WOD

Strength:

 

Complex

2 Hang Power Snatch

2 Power Snatch

2 Squat Snatch

Work to max in complex in 20 minutes.

WOD:

10 Minute AMRAP
3-6-9-12-15 etc.
– Power Snatch (95/65)
– Ab Mat Sit Ups

Strength:

Push Press

2-3 warm up sets followed by 5-5-5-5-5

WOD:

5 Rounds for Time
– 15 Push Press (95/65)
– 10 Front Rack alternating Lunges (95/65)
– 10 Pull Ups

Work capacity:

 

3 Rounds

In Groups of 3
– Partner #1 farmer carries to corner and back
(55/35) kbs each hand (200m)

– Partner #2 does max Hand Release Push ups until Partner #1 returns

-Partner #3 does max v-ups til partner #1 returns

WOD:

10 Minute EMOM
– 20 Double Unders
– 5 Dead Lifts (185/135)

Strength/Work Capacity:

With a Partner
5 Minute AMRAP
-Snatch (Power or Squat) (135/95)

**Only on person can move at a time

WOD:

15 Minute AMRAP
-12 Wall Balls (20/14)
-8 Toes to Bar
-4 Burpees

Skill:

Turkish Get Up

WOD:

For Time
-400m Run
Then 4 rounds of:
-6 Handstand Push Ups
-8 Sumo Dead Lift High Pulls (95/65)
-10 KBS (55/35)
Then
-400m Run

Strength:

Floor Press

Following 2-3 warm up sets 4-4-3-3-2-1

WOD:

For Time
21-15-12-9-6-3
-Hang Power Cleans (115/75)
-Front Squats (115/75)

Mobility:

Shoulder Mobility

WOD:

For Time
-50 Ab Mat sit ups
-40 Air Squats
-30 Burpees
-20 Ring or Matador Dips
-10 Length of Turf Sprints

Strength:

Squat Clean Thruster

3-3-3-3-3

WOD: For Time

10-9-8-7-6-5-4-3-2-1
-Squat Clean Thruster (95/65)
-Chest To Bar Pull Ups