WOD

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

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