WODS

Part 1: A. Build to a tough 1 rep on the Split Jerk B. 4 rounds for time of: 600m run 30 Double Unders 10 Handstand Push Ups Part 2: (if interested in a 2/day) Airdyne Sprints: :20 sec @…

A1. Front Squat @ 30×0; 2-3 x7, rest :10sec A2. Back Squat @ 30×0; AMRAP x7, rest :10sec A3.L-Sit AMRAP x7, rest 3min B. Hang Squat Clean – build quickly to a tough 1 rep (not a 1rep max) C1.…

Part 1: 5 sets @ 95%; (I want this to be fast…movements will be scaled appropriately) 15 Dips (ring/bar/bench) 15 pull ups 15 ghd sit ups 15 squats 15 ghd hip extensions rest 2min rest 6+ hrs (for those of…

Strength A1. Shoulder Press @31×2, 6-4-2-6-4-2; rest 2min A2. Supinated Pull Up @31×2, 4-5 x6; rest 2min Aerobic Base Run 60min @ Z1

Part 1: A. Hang Squat Snatch (above knee cap), 3×3; rest as needed B. Back Squat @ 30×1, 2-3 x 5sets; rest 4-5min C. Toes to Bar – 12 reps x 5 sets; rest 1min Rest 4+ hrs Part 2:…

5 sets ALL OUT! 2 Tough Front Squats 15 HEAVY Russian Kettle Bell Swings Rest 4-5 minutes + 5 sets ALL OUT! 2 Tough Front Squats :25 sec Airdyne Sprint Rest 4-5 minutes *use a Kettle Bell weight you have…

Strength A. Chin-up Cluster @ 30X0, 1.1.1 x 5 sets, 4 min – switch from wide pronated, to shoulder width pronated, to supinated through the cluster Meton B. 5 rounds for time: 5 Push Press – 115lb/85 10 Power Clean…

Skill Work 2 muscle snatch + 2 snatch push press + 2 overhead squats – 4 sets Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 4 sets Push press + jerk behind…

Strength A. Back Squat @ 30X1, 3-2-1-3-2-1, 5 min Metcon B. As many rounds as possible in 10 minutes: 10 unbroken Chin-ups 15 unbroken kbs – 2 20 unbroken wall balls – 20/14#

5 min work @ 80-85% aerobic effort: 3 ring dips 21 double unders –2 min rest 5 min work @ 80-85%: 7 kbs – 1.5/1pd 7 wall balls – 20#/14# –2 min rest 5 min work @ 80-85%: 9 gh…

OPT Construction Series Event Number 2: #1 Find a 1RM Power Snatch (in KILOGRAMS) Find a Max rep chin up 1 attempt (If you cannot do a chin-up, no worries, there are plenty other horrible substitutes :) Score is kilogram…

Power Snatch, quickly build to 80% RM + Power Snatch, 1-1-1, 5 min + Power Snatch, 3 tough/fast touch n go reps x 3 sets, 1 min + 3 sets @ 80-85% aerobic effort: 25 Wall Balls – 20#/14 15…

For time @ 95% effort: AMRAP Muscle-ups 15 Hang Power Clean – 115lb/85 25 Box jumps – 24″/20″ Row 250m + Rest 25 min + For time @ 95% effort: 25 Thrusters – 95lb/70 20 Chest to Bar Chin-ups 15…

A. Power Clean, quickly build to 80% RM for a single B. Power Clean, 1-1-1, rest 4 min C. Push Press. Push Jerk. Split Jerk, 1.1.1 x 3 sets, 5 min D. 3 sets: 60 sec Run @ 50% aerobic…

Row 30 sec @ 90% (same output every set!) Row 30 sec @ 50% x 25 (rest 2 min off rower b/t every set of 5) **While one group is on the rower the other will be working on Snatch…

5 sets ALL OUT: 3 Front Squat @ heavy weight Run 25 sec Rest 4-5 min + 5 sets ALL OUT: 3 Front Squat @ heavy weight Prowler Push 25 sec Rest 4-5 min

Strength A. Chin-up Cluster @ 30X0, 2.2.2 x 5 sets, 4 min – switch from wide pronated, to shoulder width pronated, to supinated through the cluster Metcon: B. For time: Row 800m 15 Clean and Jerk – 95lb/70 Row 800m…

5 min work @ 80-85% aerobic effort: 3 pull-ups 6 wall balls – 20#/14 21 double unders –2 min rest 5 min work @ 80-85%: Row 500m/AD .4 miles 7 Ring Dips –2 min rest 5 min work @ 80-85%:…