Endurance Row 750m-500m-250m-500m-750m Row with a partner to get approximately 1:1 work to rest ratio – Or rest 3 minutes, 2 minutes, 1 minute, 2 minutes between sets. Conditioning 3 rounds for time: 50 Double Unders (sub 100 singles) 15 Toes-2-Bar 15 Deadlifts (205#/133#)
Olympic 6 x 1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Snatch *If comfortable, build to heavy to keep bar moving quickly and efficiently. Conditioning Elite/Rx’d 10 minute AMRAP: 10 Power Cleans (135#/93#) 1 Muscle-up + 10 Ring Dips Intermediate/Novice 10 minute AMRAP: 10 Power Cleans (approximately 60% of clean max) 10 …
Strength Back Squat 5 x 5 – building to 5-10# heavier than last week. Conditioning “Fight Gone Bad” 3 rounds for max reps: 1 minute max rep Wall Balls (20/14) 1 minute max rep Power Cleans (75/53) 1 minute max rep Box Jumps (24″/20″) 1 minute max rep Push Press (75/53) 1 minute max Calorie …
Partner WOD 20 minute AMRAP: Partner A runs 400m Partner B completes – 12 Power Cleans (135#/93#) 12 Toes-2-Bar 12 Box Jumps (24″/20″) Once both partners complete his/her task, then both partners switch tasks.
Strength 5-4-3-2-1 Strict Press – add weight every set, finish with near maximal effort (9RPE) Complete 15-20 Hollow Rocks after each set Conditioning In a :90 window, for a total of 5 rounds, complete the following: 12 Alternating Kb Snatches (53#/35#) Max Rep Wall Balls (20#/14#) -Rest :90 after each round. Score is total …
Endurance Group: 4 x 400m Run w/ 2 minutes rest Self: 5 miles @ last week’s 5k pace Strength A. 6 x 3 Back Squat – Building to 85% 1RM B1. 4 x 12-15 Ring Rows B2. 4 x 12-15 Dips C. 3 x 1:00 (weighted) Plank Hold
Endurance With a partner, complete the following: 750m Row (each partner) 625m Row 500m Row 375m Row 250m Row Increase 500m pace each set. Conditioning Complete 5 rounds for time: 9 C2B Pull-ups 12 Alternating Front Rack Lunges (95#/63#) 15 Push Press (95#/63#)
Olympic/Gymnastics Every 3 minute for 15 minutes (5 sets), complete the following: Hang Snatch x 3 + Max set of Strict Handstand Push-ups/Seated DB Press Rest :20-:30 before starting HSPU’s/Seated Presses. Conditioning 12 minutes: Start with 800m Run Then with remaining time, complete AMRAP of: 15 Kb Swings (70#/53#) 9 Burpee Box Jumps (24″/20″)
Strength Back Squat 5 x 5 – building to 8 RPE Conditioning Rep of 21-15-9 for time: Front Squat (135#/93#) Toes-2-Bar
Team WOD In a team of three, complete for time: 3k Row – alternate every 500m 15 alternating rounds (5 each partner) of: 5 Pull-ups 10 Push-ups 15 Air Squats
