Strength Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 75% 2 reps @ 85% Conditioning “Diane” Reps of 21-15-9 for time: Deadlift (225#/153#) Handstand Push-ups Cash-Out Accumulate 3:00 of Side Planking each side.
Strength Push Press x 5-5-5-5-5 Build to today heaviest set of 5 Conditioning Complete for time: 30 Alternating DB Snatches 20 Over-the-Dumbbell Burpees 600m Run 30 Alternating DB Snatches 20 Over-the-DB Burpees 600m Run 30 Alternating DB Snatches 20 Over-the-DB Burpees
Strength Back Squat 6 x 3 @ 90% 3RM Conditioning 12:00 AMRAP: 3 Squat Cleans (135#/93#) 3 Strict Pull-ups 6 Squat Cleans 6 Strict Pull-ups 9 Squat Cleans 9 Strict Pull-ups 12-12, 15-15, etc. etc.. Continue up the ladder for the duration of the twelve minutes.
Partner WOD Double “Morrison” With a partner, complete reps of 100-80-60-40-20 for time: Wall Balls (20#/14#) Kb Swings (53#/35#) Box Jumps (24″/20″) Split reps up however you wish between you and your partner. There is a hard cap of 35:00.
Conditioning CF Open 18.1 20:00 AMRAP: 8 Toes-2-Bar 10 One Armed DB Hang Clean + Shoulder-2-Overhead (5/5) 14/12 Cal Row Score is total number of reps completed in the 20:00. Variations: Rx’d – Ages 16-54 Toes-2-Bar 50#/35# Dumbbell Scaled – Ages 16-54 Hanging Knee Raises 35#/20# Dumbbell Rx’d – Ages 14-15, 55+ Toes-2-Bar 35#/20# Dumbbell …
Strength Deadlift 8 reps @ 50% 1RM 6 @ 60% 4 @ 70% 3 x 3 @ 80% Conditioning 17.1 AMRAP In 14:00 minutes, complete as many reps as possible of: 10 DB Snatches 15 Burpee Box Jump Overs 20 DB Snatches 15 Burpee Box Jumps Overs 30 DB Snatches 15 Burpee Box Jumps Overs …
Strength 15 minutes to work up to 3RM Bench Press Conditoning 3 rounds for time: 500m Row 50 Double Unders 100yd Shuttle Sprint (5 x 20yd) Rest 2:00 between each round
Strength Back Squat 6 x 4 @ 85% 3RM Conditioning Complete reps of 10-8-6-4-2 for time: Thrusters (135#/93#) Bar Muscle-ups* *Scale to 2:1 pull-ups. Make them challenging pull-ups for you.
Partner WOD With a partner, complete reps of 40-30-20-10 of: Russian Kb Swings (70#/53#) Handstand Push ups Then complete reps of 10-20-30-40 of: Back Squats (135#/93#) Lateral Bar Hopping Burpees Only one person working at a time. No rest between the two couplets.
Skill 10:00 EMOM: Even: 8-10 Overhead Squats @ 21×1 Tempo Odd: 8-10 Toes-2-Bar *Keep Overhead Squats light enough to maintain tempo, while keeping good posture. Use an empty bar or a pvc if necessary. **Toes-2-Bar should be done in one or two sets. Keep a kipping rhythm. Scale to Toes-2-Rings or kipping knee-ups Conditioning Reps …
