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
Team WOD In teams of three, complete the following: 300 Wall Balls (20#/14#) 200 Burpee Box Jumps (24″/20″) 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 Rest :60 A2. 4 x 8-10 DB Z-Press (as heavy as possible) Rest :60 Conditioning Complete for time: 30 Power Cleans (125#/83#) 30 Toes-2-Bar 30 Front Squats (125#/83#) 30 Toes-2-Bar 30 Shoulder-2-Overhead (125#/83#)
Strength Every 3 minute for 12 minutes (4 sets): 6/6 Single Leg Romanian Deadlift w/ Barbell* 10 Tall Box Jumps (step down each rep) *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: 25 Kb Swings (70#/53#) 75 Double Unders …
Olympic 5 x 3 High Hang Squat Cleans + 1 Jerk Build over the course of five sets to as heavy as possible. Use either a split jerk or a push jerk, but stick with the same jerk each set. Conditioning Complete for time: 21 Pistols Right Leg 21 Pistols Left Leg 12 Muscle-ups 15 …
Olympic 5×3 High Hang Squat Snatch build to heaviest possible set of three. Focus on speed getting under the bar. Comditioning 2 rounds for times: 800m Run 40 Push ups 40 Alternating DB Snatch (50#/35#)
Partner WOD With a partner, complete for time: 100 Pull-ups 400m Run 100 Box Jumps (24″/20″) 400m Run 100 Toes-to-bars 400m Run 100 Burpees *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: Set 1: 20 Kb Swings Set 2: 20 Air Squats Set 3: 20 Kb sumo deadlift high pulls Set 4: 20 V-ups Set 5: 20 Kb Goblet Squats Conditioning 10 minute AMRAP: Reps of 3-6-9-12-15: Front Squat (155#/103#) Complete 15 Abmat Sit ups after …
Strength A1. 4 x 8 Deadlifts @ 60%-65%-70%-72.5% 1RM Rest :45 A2. 4 x 8/8 One armed Dumbbell Z Press Rest :60 Conditioning Advanced Complete for time: 15 Strict Handstand Push-ups 15 Power Cleans (185#/123#) 12 Strict Handstand Push-ups 12 Power Cleans (205#/143#) 9 Strict Handstand Push-ups 9 Power Cleans (225#/153#) Intermediate/Beginners Reps of 15-12-9 for time: …
Conditioning Complete for time: 15 Squat Snatches (135#/93#) 800m Run 30 Burpee Box Jumps (24″/20″) 800m Run 15 Squat Snatches
