WODS

Performance In teams of 3: Run 200 Meters as a Team then, Complete a total of 120 Shoulder to Overhead (95/65) Partner can only do shoulder to overhead while another partner holds their chin over the pull-up bar
(the rotation is:…

Performance A. 
Take 12-15 minutes to practice your Clean technique. We will begin with the Clean warm-up posted in the gym. If everything feels good work up to a tough single in 6 attempts or less.   B. 
Two sets…

Performance *Spend 10min in your warm-up working on your snatch. A1. Weighted Supinated Pull-Ups @ 2110; 2-3 reps x 4 sets, Rest 10 seconds A2. Unweighted Supinated-Grip Pull-Ups @ 2110; Max reps x 4 sets, Rest 3 minutes + Three…

Performance A. Press Cluster @ 12X2; 1.1.1.1 x 5 sets; rest 2 min + 3 sets: 10 burpees AFAP 10 toes to bar unbroken AFAP rest walk 90 sec + 3 sets: 20-30 wall balls unbroken rest 30 sec AD…

Performance *Spend 5min in Warm Up working on kipping pull-ups A1. Jumping Squats; 8-10 reps x 4 sets (use approximately 40% of your 1-RM), Rest 30 seconds A2. Unbroken Russian Kettlebell Swings; 25 reps x 4 sets, Rest 3 minutes…

Performance 2 sets of: 3 min amrap @ 90% effort: 5 perfect push ups 5 toes to bar 20 DU’s (rest 3 min b/t each 3 min set) + 2 sets of: 3 min amrap @ 90%: 25 m bear…

Performance
 *Spend 5-10min in your warm-up working on Double Unders.  If you got Double Unders work on small unbroken sets. A1. Bulgarian Split Squat @ 30×1; 6-8/leg x 4 sets, Rest 60 seconds A2. Ring Rows @ 2011; 10-12 reps…

Performance A.  Overhead Squat @ 3011; 3-4 reps x 4 sets, rest 2-3min + 5 sets: Row 250 m 30 squats 20 KBS overhead rest walk 2 min (Same times for all 5 sets is goal) (20 Unbroken swings –…

Performance A. 
EMOM for 12min: Snatch-Grip Deadlift + Hiigh Hang Power Snatch B. In eight sets or less, build to a heavy Split Jerk + For Max Reps: 3 Minutes of Box Jumps (24″/18″) 1 Minute of Rest 3 Minutes…

AMRAP in 6 minutes of: 5 Power Cleans (115/85) 5 Burpees Over the Barbell Rest 4 minutes + AMRAP in 6 minutes of: 10 Wall Ball Shots 10 Hand-Release Push-Ups Rest 4 minutes + AMRAP in 6 minutes of: Row…

A. 
EMOM for 12 minutes: Snatch x 1 rep *Build in load as you go. Try and shoot for a tough 1 rep by the end   B. 
EMOM for 12 minutes: Clean & Jerk x 1 rep *Build in…

Performance A. 
Power Clean & Split Jerk Cluster; 1.1
x 5 sets, Rest as needed   B. 
Back Squat; 1 rep x 6 sets, 
Rest as needed In six sets or fewer, build by feel to a “heavy” Back Squat. Once…

Performance A. 
Three sets, not for time, of: 8-10 Toes to Bar 40 Double-Unders 5-10
Roll to Candlestick   B. 
Six sets of: Push Press + Push Jerk + Split Jerk; 1 rep each x 6 sets; Rest 2-3 minutes *Build…

Performance A. 
Front Squat
Waveload; 3-2-1-3-2-1 (75%-80%-85%-80%-85%-90%) Rest 2-3 minutes between sets.   B.  Halting Snatch Deadlift + High Hang Snatch + Snatch; 1 rep from each position x 6 sets, rest as needed *build in load as you go  …

Performance A.
Three sets, not for time of: 
(10min time cap) 30-40 Double Unders 8-10 Strict Handstand Push-Ups *add deficit if these are easy for you *Use progressions given by coach if you cannot do HSPU’s   B.
Three sets for times…

Performance A. 
Every two minutes, for 16 minutes (8 sets): Hang Clean + Clean + Split Jerk *If technique is there make the last 2 sets tough   B. 
Back Squat 5 reps @ 65-70% 3 reps @ 75-80% 1…

Performance A. Hang Clean + Front Squat + Clean
; 1 rep x 5 sets, rest as needed B. 
Front Squat
 Wave Load; 3-2-1-3-2-1, rest 2-3min C.  Row Sprint 150m ALL OUT x 8 sets, 2:30 min   Competition Wod will…