WODS

Performance A1. Front Squat @ 20X1, 1-1-1-1-1, 90 sec *Build to a tough 1 rep A2. Wtd Pull-up Cluster, 2.1.1.1 x 5 sets, 90 sec B1. Clean Pulls (heavy), 5 reps x 4 sets, 90 sec – drop each rep…

Performance 5 x Row 35 sec @ 97%, 4 min b/t – record avg pace/500m and distance in meters + 10 min + 3 x 45 sec Airdyne @ 95%, 5 min b/t + 10 min + Complete 1 round…

Performance A1. Deadlift @ 20X1, 2-2-2-2-2, 90sec rest A2. Wtd Supinated Pull-up Cluster @ 20X0, 1.1 x 5 sets, 90 sec Rest B1. KBS (all the way overhead), 7-10 reps x 4 sets, 60 sec B2. Wtd Bar Dip Cluster…

Performance 10 minutes of work @ 75% effort: 500m Row 15 OHS @ 45/33lb –5 min recovery 10 min @ 75%: 400m Run 5 Knees to Elbows 20 Walking Lunges –5 min recovery 10 min @ 75%: 800m Airdyne or…

Performance 4 minutes of work @ 85-90% effort: 7 Wall Balls 20 Double Unders –4 min recovery 4 min @ 85-90%: 5/arm KB Snatch @ 24kg/16kg 10 Walking Lunges –4 min recovery 4 min @ 85-90%: 10 Burpees – no…

Performance A1. Front Squat @ 20X1, 2-2-1-1-1, rest 20 sec A2. Kipping Pull-up,  10-15 x 5 sets, rest 2-2:30min B1. Romanian Deadlift @ 20X0, 6-8reps x 4 sets, 90 sec rest – If form is tight then increase in load…

Performance 5 x 25 sec Airdyne near ALL OUT (i.e. 97%), 4 min b.t + 10 min + 4 x 250m Row @ 95-97%, rest 5 min b.t + 10 min *Extra* – if you got the time 10 sets…

Performance A1. Deadlift, 4-4-3-3-3, 90 sec A2. Wtd Supinated Pull-up Cluster @ 20X0, 1.1.1 x 5 sets, 90 sec B1. Russian KBS @ (same as last week), 13-16 reps x 4 sets, 90 sec B2. Wtd Bar Dip Cluster @…

Performance 10 minutes of work @ 75% effort: 50ft Bear Crawl 15 DL @ 95/65lb 15  Sit-ups –5 min recovery 10 min @ 75%: 20 Walking Lunges 40 Double Unders (advanced athletes – 20 unbroken Double Unders x 2 sets)…

Performance 3 minutes of work @ 85-90% effort: 3 Toes to Bar 3 Burpees –3 min recovery 3 min @ 85-90%: 5 KBS – 24/16kg 10 Box Jumps – 24/20″ –3 min recovery 3 min @ 85-90%: 3 Pull-ups 6…

Performance A1. Front Squat @ 20X1, 4-5 reps x 4 sets, 90 sec A2. Strict wtd Pull-up Cluster, 1.1.1.1 x 4 sets, 90sec B1. Romanian Deadlift @ 20X0, 8-10 reps x 4 sets, 90sec rest B2. Strict Ring Dips @…

Performance 4 x 25 sec Airdyne near ALL OUT (i.e. 97%), 3:30 min b.t + 8 min rest + 4 x 250m Row @ 95-97%, rest 4:30 min b.t + 8 min + 5 sets @ 85-90% effort: :30 sec…

Performance A1. Deadlift @ 20X1, 4-4-3-3-3, 90sec  rest A2. Wtd Supinated Pull-up Cluster @ 20X0, 1.1.1 x 5 sets, 90 Sec rest B1. Russian KBS @ 32/24kg, 13-16 reps x 4 sets, 90 sec rest B2. Wtd Bar Dip Cluster…

Performance 10 minutes of work @ 75% effort: 25 Double Unders 10 Squats 10 Anchored Sit-ups –5 min recovery 10 min @ 75%: 150m Row 5 Push-ups –5 min recovery 10 min @ 75%: 90 sec Airdyne 60 sec Jump…

Performance 3 minutes of work @ 85-90% effort: 5 Pull-ups 10 Walking Lunges –3 min recovery 3 min @ 85-90%: 7 Burpees 7 Russian KBS – (24/16 kg) –3 min recovery 3 min @ 85-90%: 5 Thruster @ 65/45lb 5…

Performance A1. Front Squat @ 20X1, 5-6 reps x 4 sets, 10 sec A2. Kipping Pull-ups, AMRAP x 4 sets, 2-3 min rest B1. Romanian Deadlift @ 20X0, 8-10 reps x 4 sets, 90 sec B2. Wtd Ring/bar Dips @…

Performance 3 x 30 sec AD @ 97% effort, 3 min b/t + 8 min rest + 3 x 45 sec Row @ 95-97% effort, 4 min b/t + 8 min rest + 5 sets @ 85-90% effort: 30 sec…

Performance A. 
Take 10-12 minutes to work up to a heavy-ish Clean & Jerk   B. 
Two sets for max reps of: 60 seconds of 135/95 lb. Squat Clean & Jerk Rest 60 seconds   C. 
Three rounds for time…