WODS

Dynamic WU Movement prep A Elasticity Power/Plyo B Wod 5 sets of 90 sec duration @ 90-95% effort: 10 Back Squat @ 160lb/115lb – must be fast and unbroken, reduce weight if necessary 15 Push-up Burpees to 12” target Row…

Skill (light weight focusing on position and gd posture) A. 2 Muscle snatch + 2 OHS +2 Sots press, x3 sets B. Snatch segment pull (1”, knee, hip, finish)+snatch pull, 3x3reps C. Snatch, 3x3reps D. Snatch push press + OHS,…

Dynamic WU Movement prep B Elasticity Power/Plyo A Wod A1. Push Press @ 31X1, 3-4 reps x 4 sets, 120 sec – follow tempo A2. Wide Pronated Grip Chin-ups @ 50X0, 3-4 reps x 4 sets, 120 sec B1. Seated…

5 rounds for time: 25 Wall Balls (20#/14#) 20 Box Jumps (20″) 15 Kettle Bell Swings (53#/35#)

Dynamic WU Movement prep A Elasticity Power/Plyo C Wod A1. Wtd Dips @ 30X0, 4-6 reps x 3 sets, 120 sec A2. Barbell Row @ 31X0, 4-6 reps x 3 sets, 120 sec B1. Flat Bench DB Press @ 41X1,…

Mov Prep B Power/Plyo B WOD 5 sets of :90 sec Duration @ 90-95% effort: 10 Front Squats 115/85lbs (fast and unbroken, reduce weight if necessary) 10 burbees AMRAP DU’s in remaining time Rest 6 min

Skill (light weight focusing on position and gd posture) A. 2 muscle snatch + 2 snatch push press + 2 OHS, x3 sets B. Power snatch + OHS + Snatch (2 sec pause in bottom), x 3 sets C. Push…

Dynamic Warm-Up MovPrep – A Elasticity – Power/Plyo A WOD A1. Push Press @ 31X1, 3-5 reps x 3 sets, 120 sec A2. Parallel Grip Chin-ups @ 31X1, 3-5 reps x 3 sets, 120 sec B1. Seated DB Overhead Press…

Event 1 Take 12 minutes to find a 3 rep max Squat Snatch *the 3 reps must be done in under :40 sec to count* + Rest 7 minutes + Event 2 3 rnds for time: 7 Ring Dips 14…

Strict Shoulder Press – build to a tough 1 rep in 10min 5 rounds for time: 12 box jumps (24″/20″) 9 KBS (2pd) 6 Wall Walks

3 sets of: 8 tough Push Press :60 sec Airdyne cals @ 90% 2min rest + 3 sets of: 8 tough front squat :60 sec burpee broad jumps @ 90% 2min rest + 300 sec of FLR on rings

Strength A. CGBP – build to a tough 1 rep in 10 min B. Strict pronated pullup – build to a tough 1 rep in 10min Aerobic base Run/Bike/Row *workouts will be posted in gym pending on which one you…

Strength – Back squat: 5-5-5-5-AMRAP; rest as needed MetCon 3 Rounds for time: – 20 KB swings (53/35) – 20 burpees – 2 x 30yd sled push (sled + 135lbs/75lbs)

“Elizabeth” 21-15-9 reps for time: Squat Cleans (135lb/95) Ring Dips

Strength 20min Clean – 1-1-1-1-1, rest as needed Metcon 3x800m sprints, rest 3min

6 sets @ full effort: 10 Power Cleans (115/85) 10 Box Jumps (24/20) 10 KB Squat Clean (1.5pd/1pd) 10 burpees (12″ target) Rest 5min (active rest)

10 minutes Split Jerk Practice + 10 sets of: :30 sec AD @ 90% :30 sec AD @ 50% *Complete in 10 min: 120sec handstan hold, 120sec FLR* 10 sets of: :30 sec Row @ 90% :30 sec Row @…

A1. Front Squat @30X1, 4-6 reps, x 5; rest :10 A2. Box Jump (max height), 3 reps, x 5; rest 3min 21,18,15,12,9 rep rounds for time: KBS 2pd pd unbroken GHD Sit Ups unbroken Double Unders unbroken