Strength
Deadlift 10-10-10-10-10
*Work up to a heavy set of 10 touch and go Deadlifts (9 RPE). Do not sacrifice form for weight.
Conditioning
5 rounds for time:
- 5 Clean & Jerks (205#/133#)
- 7 Strict Handstand Push-up
- 9 Chest-2-Bar Pull-ups
Strength
Deadlift 10-10-10-10-10
*Work up to a heavy set of 10 touch and go Deadlifts (9 RPE). Do not sacrifice form for weight.
Conditioning
5 rounds for time:
Team WOD
In teams of three, complete the following:
One person working on the reps, while one is rowing 20/15 calories. The third partner is resting. All partners rotate when the rower is done with his or her task.
Strength
A1. 4 x 6 Front Squat @ 60%-65%-70%-72.5% 1RM
A2. 4 x 8-10 DB Z-Press (as heavy as possible)
Conditioning
Complete for time:
Strength
Every 3 minute for 12 minutes (4 sets):
*Start at 25-30% of DL Max, focus on maintaining proper back positioning and keeping weight in the heel.
Conditioning
3 rounds – each for time:
Rest 2 minutes between each round. 25 minute cap (7 minute cap on each round)
*Scale for Double Under → 40 Double Unders → 150 Singles
Olympic
5 x 3 High Hang Squat Cleans + 1 Jerk
Conditioning
Complete for time:
Scale for Muscle-ups → 2x C2B Pull-ups or Pull-ups
Scale for Pistols → Assisted Pistols → Weighted Step-ups
Olympic
5×3 High Hang Squat Snatch
Comditioning
2 rounds for times:
Partner WOD
With a partner, complete for time:
*Only one person working at a time, except for the runs. Both partners run together.
Warm-up
Rowling – 5 Frames.
After each set, complete the following:
Conditioning
10 minute AMRAP:
Reps of 3-6-9-12-15:
*If you complete the round of 15 front squats, start back at 3.
Cash out/Skill
3 sets for quality:
Strength
A1. 4 x 8 Deadlifts @ 60%-65%-70%-72.5% 1RM
A2. 4 x 8/8 One armed Dumbbell Z Press
Conditioning
Advanced
Complete for time:
Intermediate/Beginners
Reps of 15-12-9 for time:
Conditioning
Complete for time:
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