WOD

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

“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Partition the reps anyway you see fit, but begin and end with the run. Scaled option is to complete with a partner, or perform a 1/2 Murph. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed

Partner WOD With a partner, complete the following for time: 1600m relay (both partners run 2 x 400m, alternating with each other) Then 12 alternating rounds (6 each partner) of: 5 Power Cleans (155#/103#) 7 Burpees 9 Over-the-Box Jumps (24″/20″) Finish with: 2k Row relay (both partners row 2 x 500m, alternating with each other)

Strength Bench Press x 10-8-6-4-2 Build each set, finishing as heavy as possible for 2 reps. Conditioning 100 Overhead Squats for time (95#/63#)* * Every time you break (lower bar from overhead position) – complete 20 Double Unders *Subsitute Thrusters (75#/53#) and/or 40 Single Unders if necessary. *20 minute time cap

Partner WOD With a partner, complete as many rounds as possible in 20 minutes of: 9 Deadlifts (225#/153#) 12 C2B Pull-ups 15 Wall Balls (20#/14#) Partners will alternate each movement – Partner A will complete 9 Deadlifts, Partner B will complete 12 Pull-ups, Partner A will complete 15 Wall Balls.. the next round will be the opposite.

Strength Power Clean x 3-3-3-3-3 Work up to a heavy set of three TOUCH-N-GO reps. Conditioning For time: 100/80 Calorie Row 50 Dumbbell Push Press (50#/35#) 800m Run