WODS

Run 400 m @ 70% rest 1 min Run 400 m @ 80% rest 2 min Run 400 m @ 90% rest 3 min Run 400 m @ 100% rest 1 min Run 400 m @ 50% rest 1 min…

3 sets: 12 push jerk – 115#/85# AirDyne 90 sec @ 90% rest 2 min + 3 sets: 10 thrusters – 110#/80# Row 90 sec @ 90% rest 2 min + 3 sets: 20 squats rest 20 sec 20 knees…

A. Dead Lift + Chains – 55% 1RM; 10 sets of 2 @ 11X0; rest 60 sec B. Power Clean – 3,3,3,3,3; rest 3 min – last 2 sets are challenging C. KBS – 15 heavy overhead unbroken x 3;…

12 sets: 3 Overhead Squat – 75% 1RM; rest 10 sec 1 weighted pull up; rest 0 sec Amrap CTB Pullup; rest 3 min + Accumualte 240 sec of front leaning rest

3 muscle ups on the minute for 10 minutes rest 1 min tabata box jumps – 20/14″- low score rest 1 min as many rounds in 12 minutes: 2 HSPU 4 R TGU – 16/12 kg 4 L TGU –…

6 sets for largest rest time: Power Clean x 2 Push Jerk x 2 Squat Clean x 2 Row 350 m (weight used is 145# for males, 90# for females; clock set on a 2:30 sec countdown each round; the…

3 Rounds for time of: 7 Squat Snatch – 95/65# 9 Burpee bar jumps (jump over your bar) 30 Double Unders Rest 30min 10 Minutes to find 1 Rep Max Clean & Jerk

15 min Clean & Jerk Practice + Run 400 m @ 95% Rest 2 min x 3 (same output every set) (10 min HSPU practice) Run 400 m @ 95% rest 2 min x 3

A. Hang Squat Snatch – 95#/65# x 5-10 @ high speed; rest 1 min x 3 B. Power Clean – 3 sets of a tough single; fast and explosive; rest 1 min C. Pull Ups – 10 unbroken – focus…

Shoulder Prehab Circuit – 3 sets, rest 1 min b/w sets *(Start each rep with a retraction! 3 reps each movement!)* *(Performed on 30 degree bench)* -DB Retractions -Y,T,W,L -L w/ Ext. Rotation -Scarecrows -Skiers -Posterior Flys + A. Power…

Shoulder Mobility #1 + A. OHS – build to a tough 1 quickly – NOT a 1RM (perform a few fast dips b/t sets) Rest 3 min B. 30,20,10 rep rounds for time: OHS – 40-50% BWT Pushups or Dips

A. Start @ 105#/75# on the barbell and on the minute for as many minutes perform 1 squat clean; add 10#s to barbell per minute. rest 5 min B. Using the weight you finished with Dead Lift it on the…

A. Bench Press @ 30X0; 3,2,1; rest 3 min B. Mixed Grip Pull-Ups @ 21X0; 2-3 x 4; rest 3 min C. Row Sprints: 20 sec @ maximal effort; rest 40 sec row easy x 6

A. Split Jerk, 1-1-1-1-1, rest 3min + 3rounds For time: 35 Du 25 Push-Ups 15 Pull-Ups

6 sets @ 100% 10 Power Cleans 135#/95# 10 BJ 30″/26″ 10 KB Squat Cleans 1.5pd/1pd 10 burpees 12″ target Rest 4min

10min Split Jerk Practice + A1. Push Press @ 13×1; 3-2-1-1-1-1, rest 2-3min A2. Pull-Up @ 20×0, 2-3 x 6sets, rest 2-3min B. Row Sprints – 15sec @ max effort x 5, rest :45 sec

“Fran” Three rounds of 21-15-9 reps of: Thrusters 95lbs/65 Pull-Ups Have Fun :)

10 min OHS Practice + Dead Lift 1RM within 20 minutes from empty bar (Rest as needed) + 5 rounds for time: 50 Double Unders 15 unbroken wall balls – 20/14# to 10ft