W.O.D

Rested DT - With a 30 minute running clock:
Do ONE round of ‘DT’:
- 12 DL 155/105 (65/35),
- 9 Hang Power Cleans,
- 6 Push Jerks**
Rest exactly 2 minutes

Do another round of DT, rest 2 minutes.

Continue this way until the 30 minute mark.

Core - 3x15 weighted Russian twists

Clean skill work -
EMOM(3). 3 Tall Squat Cleans (light and fast)
EMOM(3). 2 Hang Squat Cleans ( little heavier)
EMOM(6). 1 Hang Squat Clean (heavy as they want to go)

WOD - AMRAP(8) using 70% of top load from EMOM:
1 Front Squat/ 3 HR Push Ups
2 Front Squat/ 6 HR Push Ups
3 Front Squat/ 9 HR Push Ups
4 Front Squat/ 12 HR Push Ups
…etc.

'Ken' - 5 RFT of:
400M run
10 (7) GTO 135#/95# (65/35#)
2 (1) Rope Climbs

Core - 3 max effort weighted plank holds

Snatch Skill Work - 5 Rds. of the following Snatch complex:
1 Hang Snatch Pull
1 Hang Power Snatch
1 Snatch Pull
1 Power Snatch
1 round every other minute

WOD - AMRAP(10):
10 DB Snatches 50#/35# (25/15#)
10 Wall Ball Shots (usual standards)
5 B2PUB

Teams of 2. working together.

AMRAP(30):
10 (5) Sandbag tosses over target
15 (10) Partner Med Ball Sit Ups (athletes pick weight)
20 (15) Synchronized Air Squats (standing together at the end/beginning of each rep)
200M run as a team

Sandbags: 100#/70# (50/30#), (48" target/ 40" target)

Strict Nicole - AMRAP(20):
400M Run
max effort strict pull ups

the WOD's score is the total number of pull ups done in the 20 minutes
Scale is banded pull ups

Core - 3x10 slow back extensions

AMRAP(5):
10/7 Calorie Row
12 (9) OHS 75/55 (45/15#)
12 (9) HR Push Ups

Rest 3 minutes

AMRAP(5):
10/7 Calorie Row
8 (6) OHS 95/65# (55/25#)
8 (6) HR Push Ups

Rest 3 minutes

AMRAP(5):
10/7 Calorie Row
4 (3) OHS 115/75# (65/35#)
4 (3) HR Push Ups

* each AMRAP starts on the rower. add up all 3 AMRAPS for the workout's score

Core - 3x5 Turkish get ups

For time:

Buy in: 100 DU's
3 Rounds of:
10 DB Box Step Ups 50#/35# (25/15#), (24"/20")
15 DB Push Presses (same DB's)
Cash out: 100 DU’s

Scale for DU is 90 seconds of practice

Core - 3x15 weighted ABMAT sit ups

Strength - Deadlift 5x3. 1 Round every 3 minutes

WOD (8min) - AMRAP(8):
3 Hang Power Snatches / 3 Lateral Burpees over Barbell
6 Hang Power Snatches / 6 Lateral Burpees over Barbell
9 Hang Power Snatches/ 9 Lateral Burpees over Barbell
etc.

95/65# - (65/35#)

Clean & Jerk Skill Work - 5 Rounds of the following Clean complex:
1 Hang Power Clean + 1 Front Squat
2 Hang Squat Cleans + 1 Push Jerk

1 round every other minute

WOD - 5RFT of:
200M run
10 (7) T2B
15 (10) DB Thrusters 35#/25# (25/15#)

Core - 3x10 slow leg raises