Strength Back Squat 5-5-5-3-3-3-2-2-2 Start light and build each set, finishing with a heavy double (9 RPE) Take :60-:90 rest between each set (20 minute cap) Conditioning 10 minute AMRAP: 30 Double Unders (scale 75 singles/30 plate step ups) 7 Hang Cleans (155#/103#) 7 Front Squats 7 Shoulder to Overhead Note: For beginners/novice athletes sub …
Partner WOD “Helen + Grace” 6 rounds for time: 400m (task 1) 21 Kb Swings (53/35) + 12 Pull-ups (task 2) 10 clean and jerks (135/93) (task 3) Partner A will complete task 1, then Partner B will complete task 2. Partner A will then complete task 3. Once a round is completed, the tasks …
Endurance A. 2 x 1000k Row for time – Rest to recovery 4 – 5 minutes B. 250m Row Sprint for time Conditioning 10 minute AMRAP: 20 Wall Balls (20#/14#) 12 Alternating KB Snatches (53#/35#)
Strength Every 3 minutes x 4 sets Power Clean x 1.1.1.1 – Drop every rep, build up to 80% of max clean or 8 RPE Rest :20 Hold Rocks x 15-20 Conditioning Reps of 21-15-9: Deadlift (255#/173# – Scale to 60% of 1RM) C2B Pull-ups 400m Run After each round
Strength Back Squat – 6 x 3 building to a near maximal effort (9 RPE) Conditioning 5 rounds for time: 5 Squat Clean Thrusters (155#/103#) 10 Lateral Bar Hopping Burpees
Team WOD In teams of three, complete the following for time: 7500m Row -The team will switch rowers every 2 minutes. -Once you finish your row, you must complete 25 Wall Balls (20#/14#) before it is your turn to row again. -Time cap of 40 minutes. Scale to 6000m Row and 20 Wall Balls if needed.
Strength A. Strict Press 4 x 4 @ 70%-75%-80%-85% B. Strict Press x Max Reps @ 70% Conditioning 21-15-9 for time: Ground to Overhead (95/63) Handstand Push-ups (Scale hand release push ups) Box Jumps (24/20)
Strength 3 sets – alternating sets every 90 seconds: A. 10/10 Single Leg Kb/DB Romanian Deadlift B. 10/10 Single Arm KB/DB Hang Snatch C. 10/10 Pistol or Pistol Progression Conditioning Rx’d “Super Annie” 100 Double Unders 25 Toes-2-Bar 80 Double Unders 20 Toes-2-Bar 60 Double Unders 15 Toes-2-Bar 40 Double Unders 10 Toes-2-Bar 20 Double Unders 5 Toes-2-Bar Intermediate/Scaled “Annie” Reps of …
Strength Back Squat – In 6-8 sets, build to today’s 5 rep max. Conditioning “Open WOD 15.5” Reps of 27-21-15-9 for time: Row for Calories Thrusters (95#/63#)
Conditioning “Hotshots 19” 6 rounds for time: 30 Air Squats 19 Power Cleans (135#/93#) 7 Strict Pull-ups 400m Run Scale to 4 rounds if needed. 40 minute time cap. Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. This Hero …
