WOD Blog

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

Strength Deadlift 8 Reps @ 50% 6 @ 60% 4 @ 70% 2 @ 80% 2 @ 90% Conditioning Partner WOD – Team Series 17.3  For time: 50 Synchronized Wall Balls (20#/14#) 30 Power Cleans (135#/93#) 50 Synchronized Wall Balls 20 Power Cleans (185#/133#) 50 Synchronized Wall Balls 10 Power Cleans (225#/153#) Scaling the Power

Strength A. Quickly build to today’s 1RM Strict Press B. 3 x Max Reps @ 65% of A – Every 3:00 Conditioning For time: 1000m Row 21-15-9: Shoulder-to-Overhead (135#/93#) Bar Facing Burpees

Strength Back Squat 5 x 5 @ 75% 3RM + 5-10# (heavier than last week) Conditioning 10:00 AMRAP: 35 Double Unders 15 Kb Swings (53#/35#) 15 Goblet Squats (53#/35#)

Team WOD In teams of three, complete AMRAP in 30:00 of: 210 Calorie Row 150 DB Snatches (50#/35#) 90 Burpee Box Jumps Overs (24″/20″)

Strength A1. 5 x 8-10 Bench Press @ 7-8 RPE Rest :30 A2. 5 x 6-8 Strict Pull-ups Rest :90 Conditioning “Balls to the Wall” For time: 50 Wall Balls (20#/14#) 100yd Shuttle Sprint (10 x 10yd) 40 Wall Balls 80yd Shuttle Sprint 30 Wall Balls 60yd Shuttle Sprint 20 Wall Balls 40yd Shuttle Sprint