WODS

5 minutes of work @ 85-90% effort: 5 Pull-ups 10 Thrusters @ 45/35lb 15 Box Jumps – 14/12″ – TnG –5 min recovery 5 min @ 85-90%: 5 KBS @ 60/45 25 Double Unders –5 min recovery 5 min @…

          Row 300m x 15 sets, rest 1 min b/t sets (rest 15 minutes b.t sets 8/9) – first 8 sets determined by coach, last 7 sets determined by coach

          Muscle Snatch, 1 rep every 30 sec for 5 minutes + High Hang Squat Snatch, 3 moderate reps x 3 sets, 1:30 min + Split Jerk, 5-4-3-2-1, 2 min – moderate load + Tabata Push-up…

A. Front Squat with Chains @ 20X1, 3-4 reps x 5 sets, Rest 3-4 min + 5 rounds for time: 10 Pullups 12 KBS – 2pd 14 Air Squats

A. Take 10-12min to build up to a heavy-ish Squat Clean and Split Jerk B. 60 sec AMRAP Power Clean & Jerk 165/110; rest 60 sec x 2 sets + 3 rounds for time: 50 Sit-Ups 400m Run

A1. DB Walking Lunges @ 10X0, 8/leg x4 , 1:30 min *Go HEAVY! A2. DB Back Extension Drop Set @ 2010 x4 , 10.10, 1:30 min + 5 min @ 75%: Run 800m/600m AMRAP Turkish Get-ups @ 16kg in remaining time…

Row 500m x 8 sets, rest 1:30 min (rest 15 minutes b.t sets 5/6) – first 4 sets @ 80%, last 4 sets @ 85%

Muscle Snatch, 3 reps x 4 sets, 2 min rest + High Hang Power Snatch, 3 reps x 4 sets, 2 min – 80% effort + Behind the Neck Split Jerk, 3 reps x 4 sets, 2 min – 50%…

A1. Back Squat with Chains @ 20X1, 4-4-4-4, rest 2 min A2. Pull-up Cluster @ 30X0, 1.1.1 x 4 sets, rest 2 min – (switch from wide pronated, to shoulder width pronated, to supinated through the cluster) B. Front Rack Barbell…

A1. Weighted Dips @20×1; 8-10 reps x 5; Rest 60 sec A2. Ring Rows @ 2111: 8-10 reps x 5; Rest 60 sec + Five rounds for time of: 10 Burpeess 20 Push Press (95/65 lbs) 30 Kettlebell Swings (24/16…

A1. Front Rack Barbell Walking Lunges @ 10X0, 8/leg x 3 sets, Rest 1:30 A2. GH Raise Drop Set @ 30X0, 5.5 x 3 sets, Rest 1:30 min + 5 minutes of work @ 75% effort: Row (750m/600w) AMRAP Turkish…

Row 1000m @ 75%,75%,80%,80%,85% 3 min b/w efforts *Your coach will help you determine pace*

Snatch Balance, 4-3-2-1, 3 min rest – 80% effort – increase per set + Split Jerk, 3 reps x 4 sets, 3 min – same load per set (moderate load) + 7 sets: 8 Pull-ups 8 Ring Dips 1:30 min…

A1. Front Squat with Chains @ 20X1, 5-6 reps x 4 sets;  rest 2min A2. Pull-up Cluster @ 30X0, 2.2.2 x 4 sets; rest 2 min (switch from wide pronated, to shoulder width pronated, to supinated through the cluster) +…

In teams of two, complete: 100 Power Cleans (135/95 lbs) 4×400 Meter Relay with a 20 lb Ball or Dumbbell 100 Burpees *Only one partner works at a time. Partition reps however you like

A. Five sets of: Bench Press @20X1 x 2-3 reps; rest 30sec Toes to Bar @ tempo x 8-10 reps(do these as strict as possible) Rest 2 minutes B1. Barbell Walking Lunges @ 10X0, 8/leg, 1:30 min B2. DB Back…

8 x Row 500m, 2 min rest b/w sets (80% on first 4 sets, 85% on last 4 sets)  

A. Muscle Snatch, 3×3, rest 2min (take 3 sec b/w reps) B. High Hang Power Snatch, 4 sets x 3 @ 80%, Rest 2min + 5 sets: C2B Cluster, 3.3.3 Kipping Ring Dip Cluster, 3.3.3 rest 1min + 5 sets:…