Strength
Back Squat
- 5 reps @ 70%
- 3 reps @ 80%
- 1 rep @ 90%
- 6 x 4 @ 80%
Conditioning
12 minute AMRAP:
- 10 Front Squats (155#/103#)
- 15 Toes-2-Bar
- 30 Double Unders
Strength
Back Squat
Conditioning
12 minute AMRAP:
Strength
Push Press
A. 10 minutes to build today’s heaviest set of 3
B. 2 x 8-10 @ 70% of heaviest set of three.
Conditioning
For time:
Team WOD
In teams of three, complete the following for time:
800m Run (Together)
3 rounds:
800m Run (Together)
Note: All three teammates will complete the run together. Once the run is completed, each person will start at a different movement. The team of three will rotate once EVERY teammate has completed the movement they are on. Complete three rounds of each exercise. Finish with an 800m run together.
Olympic
Build to a new 1RM Clean & Jerk
Conditioning
“Karen”
150 Wall Balls (20#/14#) for time
Strength
4 sets:
A1. Deadlift
A2. Strict Dips x 8-10 after each set of Deadlifts
Conditioning
3 Rounds for time:
Olympic
10 sets – Every :90:
*Snatch Lift Off – taking the bar from the floor, pause 2 seconds at the knee.
Conditioning
Reps of 15-12-9 for time:
Strength
Back Squat
5 x 5 Reps @ 77.5% – Every 2:00
Conditioning
3 rounds for time:
Partner WOD
Partner Task FGB
25 minute AMRAP:
One person working at a time. Score is total reps.
Olympic
15 minutes to build to as heavy as possible of:
The cleans should be singles, giving yourself just a few seconds between reps. You should be hitting 6-8 sets in this 15 minute time frame.
Conditioning
In 12 minutes, complete the following..
5 rounds:
With the remaining time, complete AMRAP Wall Balls (30#/20#).
Score = the number of total reps completed in the 12 minutes.
Strength
A1. Deadlift
A2. Dumbbell Z Press 8-10 reps after each set of Deadlifts
Conditioning
10 minute AMRAP:
Scaling:
Pistols → Goblet Lunges → Weightless Reverse Lunges
Handstand Push-ups → Pike Push-ups → Kb Strict Press
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