WOD Blog

Strength Power Snatch x 1.1.1.1.1 Build to heaviest single for the day. Conditioning Reps of 21-15-9 for time: Overhead Squat (115#/83#) Bar Facing Burpees

Partner WOD 20 minute AMRAP: 30/25 Calorie Row 15 Wall Balls (30#/20#) + 15 Box Jumps (30″/24″) *One person completes the row, while the other complete the wall balls and box jumps.  Once both partners are done with their task, they switch.

Clean Complex Every 2 minutes for 6 minutes (3 sets) complete: 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% 1RM Clean Every 2 minutes for 6 minutes complete: 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 60-65% 1RM

Strength A. 20 minute to establish 3RM Back Squat Finish heavier than May 8th, 2017 B. 2 x 10 @ 75% of 3RM Conditioning Advanced 7 minutes of Max Ring Muscle-ups (sub bar muscle-ups if needed) Intermediate/Scaled 7 minute AMRAP: 6 Pull-ups 9 V-Ups (sub straight leg ABMAT Sit-ups) 12 Push-ups

Conditioning Complete the following for time: 30 Calorie Row 30 Kb Swings (60#/44#) 30 Burpees -Rest 4 minutes- 25 Calorie Row 25 Kb Swings 25 Burpees -Rest 3 minutes- 20 Calorie Row 20 Kb Swings 20 Burpees -Rest 2 minutes- 15 Calorie Row 15 Kb Swings 15 Burpees -Rest 1 minute- 10 Calorie Row 10

Strength A1. Deadlift 5-5-5-5-5  – starting at 60% 1RM and building up to a heavy set of 5. Rest :60 A2. 5 x 7 Strict Pull-ups Rest :90 Conditioning Complete 5 rounds for time: 9 Thrusters (135#/93#) 30 Double Unders  

Partner WOD 30 minute AMRAP: 15/12 Calorie Row 12 Alternating Pistols (sub 20 reverse lunges) 12 Alternating DB Snatches Partners will alternate entire rounds.

Strength 8 x 2 Cleans from the below the knee – every 2 minutes Taking the bar from the floor, pause 2 seconds just below the patella then clean. Start at 60% Max and build from there. Conditioning For time: 800m Run 50 Wall Balls (30#/20#) 30 Hang Power Cleans (205#/133#)

Strength 10 x 2 Speed Back Squats @ 32×1 Tempo Use 55% of 1RM – Move the weight as quickly as possible on the way up. Perform a set every :90 Conditioning 12 minute AMRAP: 3-6-9-12-15-18-etc.. Burpee Box Jumps Toes-2-Bar

Strength Push Press 6 x 2 @ 80% Quickly build up to working weight – rest 1 minute between each set Conditioning 5 rounds for time: 15 Kb Swings (60#/44#) 15 Handstand Push-ups *Scale HSPU’s to 10 reps, or 15 Pike Push-ups, or 15 seated dumbbell presses