WODS

10min Double Under Practice + A1. Hang Power Clean, 3reps Heavy, rest 0sec A2. Row 100m ALL OUT – 10sets, rest 3min Rest 10 min b/t sets 5 and 6

10min Clean & Jerk Practice + 6 sets All Out! :30 amrap C&J 135# :30 amrap BJ 24/20″ :30 amrap KBS 2pd :30 amrap burpees 6min Active Rest b/w sets

A1. Back Squat w/chains @ 20×1; 3 reps x 5 sets (50-60% 1rm), Rest :90 A2. Power Snatch @13×0; 3-4 x 5 sets, Rest :90 C. Front Squat @ 30×0; 3-3-3 (80% 1rm), Rest :60 D. Toes to Bar; 10…

Part 1: 20 KBS unbroken – 1.5/1pd; rest 2 min x 3 + 25 TGU/arm – 16/12kg – slow and steady + FLR on rings – 300 sec total + GHD raises – 12reps x 3; rest 90 sec rest…

A. Split Jerk – 3 x 3 @ 80%; rest 90 sec B. Split Jerk – 3 x 3 @ 90%; rest 3 min C. Press @ 12X2; 3,2,3,2; rest 3 min D1. 75 toes to bar for time; rest…

5 sets for time: 10 Burpees AFAP 10-20 Pullups (rep range is determined by individual) 400m Run @ 90% (shoot for all 400’s being same time) Rest 3:30 b/w sets *Time runs only *rep range on pull-ups is determined by…

A. power clean – build to a tough single in a few sets; rest as needed + 5 rds for time: 185/95# Dead Lift x 12 15 box jumps – 30/24″ 21 double unders

A1. Push Press @ 11×1, 3,2,1,1,1,1; Rest 2-3min A2. Pull-Up @ 20×0, 2-3 x 6 sets B1. Push-Up Plus @ 50×0, amrap x 3 sets; :60sec rest B2. Side lying powell Raise @ 5010, 6-9/arm x 3 sets :60 sec…

Strength Backsquat @ 31×1, 2-2-1-1-1, rest 3-4 min Metcon 10-9-8-7-6-5-4-3-2-1 rep rounds for time of: Wall ball shots, 20#/14# Box jumps, 30″/24″ Part 2 (for those of you who wan to work on running speed) A. 10yd Sprints, 10 sprints,…

Power Clean, every minute on the minute complete 3 unbroken reps for 8min *this is touch-and-go, no dropping from the top until completion of the third rep* *heavy but has to be touch and go* + 21, 15 and 9…

Part 1: Row 1k @ 90%, rest 2min x3 *goal is exact same time on all sets* Part 2: A. Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1, rest :90sec x 4 B1.…

Skill Practice kipping Wod Alternate on the minute for 20min: 10 Pullups 8 Unbroken Over Head Squats *10 pullups on minute 1….8 OHS on minute 2….*

A1. 8 Hang Power Cleans, tough but fast, rest :00sec A2. 15 unbroken BJ’s 24″/20″ , rest 2min x 5 Rest 5min B1. 8 Hang Power Snatch, slight increase in weight from Saturday, rest :00 sec B2. Row Sprints, :15sec…

3 sets: 12 Unbroken Hang Power Snatch (tough but capable) :90 sec Airdyne @ 90% (Same output each set) rest 2min Rest 5 min 3 sets: 12 unbroken Push Press (tough but capable) :90 sec burpee broad jump @ 90%…

A1. Clean Grip Deadlift @21×1; 2-3 x5, rest :15sec A2. Dips @ 20×0; amrap(-1) x 5, Rest 3min B1. Alternating Pistols (or unilateral leg work if unable), 8/leg x 4 sets, rest 1min B2. Handstand Pushups @ 31×1 Amrap (-1)…

4 sets of: Single Arm Waiter’s Carry Walking Lunge x 10 steps each leg (switch arm every other set) Rest :45 sec Ring Rows x 10-12 reps @ 2111 Rest :45 sec Ball Slams x 15 reps Rest :45 sec…

Spend 10 minutes on a skill you are not good at! A. Overhead Squats, Amrap sets of 5 unbroken reps @ (weight determined by coach) in 12 minutes Rest 20min B. Weighted Pullup, Amrap sets of 1 rep @ (weight…

Part 1: 45-35-25-15-5 rep rounds for time: Airdyne cals Knees to Elbows Rest 6+ hours (for those of you doing 2/days) Part 2: 45-35-25-15 rep rounds for time: Wall Balls Double Unders