WOD

Strength

Floor Press

2-3 warm ups sets followed by

5×10 (same weight work with approx 70% 1RM)

WOD

4 RFT

15 Shoulder to OH 95/65

25 Hand release push-ups

35 Sit-ups

Strength

10 min to work on Rope climbs or muscle ups

WOD

3 RFT

25 Deadlifts 225/155

20 Pull-ups

15 KBS 55/35

10 Burpees

5 Toes to bar

Strength

20 min to establish a 1 rep max clean and jerk (squat or power clean)

Keep doing singles and adding weight its one rep at a time

WOD

7 RFT

3 clean and jerks 185/135

15 ring or matador dips

Cash out

Body-weight sled push 4 lengths of turf

The Russians noted in the 1970′s that, simply, “A lifter must do many power cleans and squats to succeed.”

Strength:

Back Squats:

2-3 warm up sets followed by

 5 x 3

WOD:

For Time:

Buy-In: 25 Burpees

then

3 RFT

·         10 Deadlifts (275/185)

·         50 Double Unders

   Cash-Out: 25 Burpees

Strength: OTM for 10 minutes

1 HSPU + 1-3 Kipping HSPU

WOD:

“Barbara”

5 RFT

·         20 Pull-ups

·         30 Push-ups

·         40 Sit-ups

·         50 Squats

***REST 3 MIN BETWEEN ROUNDS***

Strength:

Snatch-Grip Deadlifts:

1-2 warm up sets followed by

5 x 5 (Go light-Focus on form!)

WOD

12 Min AMRAP

·         10 Hang Snatch

·         20 KTE

·         30 Double Unders

 

Strength: 4 Rounds for Quality

10 Pistols (alternating legs)

5 Negative Pull-ups

WOD:

“Helen”

3RFT

 

BEAR COMPLEX

5 Rounds not for time

Perform 7 reps of the following complex increasing weight each round.

1 Power Clean

1 Front Squat

1 Push Jerk

1 Back Squat

1 Behind the Neck Push Jerk

5 burpee penalty for every time the bar leaves your hands

Cash Out

100 ab-mat sit ups