WODS

20 unbroken double unders x 10, rest as needed + 100 TGU – 1pd/.5pd – not for time + 240 sec front leaning rest on rings For those of you interested in a double Rest 6+ hrs 10-15 min Z1…

2 pd pd KB Swing Breathing Ladder (1-15; 1 swing, 1 breath, 2 swings, 2 breaths…etc…you HAVE TO attempt the next set when breaths are done – if you complete it, post the time; it is for control, not speed)…

A. Back Squat – 3 x 3 @ 80%; rest 90 sec B. Front Squat – 3 x 3 @ 80%; rest 90 sec C. Overhead Squat – 3 x 3 @ 80%; rest 90 sec rest as needed 4…

Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24″ box / F 20″ box) 12 Push press (M 115 lb / F 75 lb) 9 Toes-to-bar

If competing on Saturday: 30 total TGU + DU practice – 5 min – sets of 15 minimum + Cycle in a couple rounds of 12.3 to review standards and get a feel for pace. 15 Box jumps, 24″/20″ box…

A1. Push Press x 1/Power Jerk x 3; rest 2 min A2. 20 unbroken pull ups; rest 2 min x 5 B. AMRAP DU’s in 30 sec; rest 30 sec x 5 C. Toes to Bar x 10 unbroken; rest…

row 10 min warm up – sprint last 10 sec of every minute rest 3 min 3 muscle ups on the minute for 10 minutes rest 3 min 1 challenging HSPU every 30 sec for 10 minutes – adjust height…

Power Clean Cluster – 1.1.1.1.1 x 5; rest 4 min + 3 rds for time: 10 Dead Lift – 115% BWT 25 box jumps – 24″

Workout 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100…

A. Snatch Balance – 3 x 3 @ 80%; rest 2 min (work on depth and sticking the bottom tight; choose a weight without riding weight down) B. Snatch Grip Push Press – 5 x 5 – low effort; rest…

5 rope ascents – 15′ 10 unbroken hang squat clean – 135/95# 150 double unders 10 unbroken hang squat clean – 135/95# 50 pullups

Run Intervals: 400 m @ 80,90,100% – rest 2 min b/t sets then maintain the 90% set time on a 3 minute timer countdown for 400 m repeats for 6 sets 9 total sets [i.e. 1:15/1:10/1:05 + 1:10 (rest 1:50)…

5 sets: Bench Press – 3 heavy; rest 10 sec KBS – 30 unbroken; rest 5 min + 5 sets: 5 hang power clean heavy; rest 10 sec 30 push ups; rest 5 min + 5 sets: 15 toes to…

AMRAP in 7:00 of: Burpees, two-hand touch to target 6″ above standing reach

Completed in 45 minutes after first set of front squat begins; Find: Front squat 3RM Snatch 2RM (only 2 sec b/w reps) 1 attempt max rep Pullups (COVP) (they have to be completed in this order); + Burpee practice (focusing…

BURPEEEEEEEEEEEESSSSSSSS!!!!!!!

A. Clean Grip Dead Lift – build to a heavy triple in 8 min – NOT a 3RM effort rest 1 min B. Squat Clean – build to a heavy single in 8 min – NOT a 1RM effort rest…

5 sets: Split Jerk – 3 reps @ 80% effort; rest 20 sec 20 pull ups; rest 4 min + 5 sets: 10 HSPU; rest 20 sec 20 GHD Sit Ups; rest 2 min