W.O.D

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

For time:
10 (5) GTO 155/105 (65/35#)
20 (10) Strict Pull Ups
30 (20) Push Ups
40 (30) Anchored Sit Ups
200 (50) DU’s (2min of practice/attempts)
40 (30) Anchored Sit Ups
30 (20) Push Ups
20 (10) Strict Pull Ups
10 (5) GTO 155/105 (65/35#)

Strength - Back Squat. 4X10 (altered rest between sets)

First set starts at 0:00
Second set 2:00
Third set 5:00
Fourth set 9:00

WOD - For time:
75 (50) DB Snatches 50#/35# (25/15#)
75 (50) Wall Ball Shots (usual standards)

With 30 minute running clock do AMRAP of:

  • 4 strict HSPU's
  • 8 T2B
  • 12/8 Calories on Rower
  • Rest 1 minute (mandatory)

score is total number of rounds/reps completed

Scaling:
HSPU - seated DB presses
T2B - strict knee raises

Skill - Butterfly Pull Ups

WOD - AMRAP(16):
8 Alt. Front Rack Step Back Lunges 95#/65# (65/35#)
8 STO (same BB)
12 Bar Facing Burpees

Core - 2x10 back extensions

Snatch Skill work - 5 rounds, 1 round every other minute
of: 3 position Power Snatch: ATK/BTK/Floor

WOD - 4 RFT of:
10 (5) OH squats (use 60% of top load from snatch work)
15 (10) KB Swings 70#/53# (35/22#)
400M run

Core - 3x10 weighted Russian twists

Strength (20min) - Bench Press. 5X10

WOD - AMRAP(12):
4 BMU's
8 SDHP 75#/55# (65/35#)
30 DU’s

Scaling:
BMU - highest level of pull (banded PU too)
DU - 20 secs of practice/attempts

For time:
200M run / 10 (5) Wall Ball Shots/ 10 (5) Burpees to Pull Up Bar
400M run / 15 (10) WBS / 15 (10) B2PUB
800M run / 20 (15) WBS / 20 (15) B2PUB
400M run / 15 (10) WBS / 15 (10) B2PUB
200M run / 10 (5) WBS / 10 (5) B2PUB

WBS - 20# (14#) /10’ - 14# (8#)/9’

BB skill work:
EMOM(5): 3 Tall Squat Cleans
Then 5 Rds. of the following Clean Complex (1 round every other minute):
1 Clean Pull
1 Power Clean +1 Front Squat
1 Squat Clean

WOD : For time (using 70% of top load from complex):
12 Squat Cleans/ 1 Rope Climb
9 Squat Cleans / 3 Rope Climbs
6 Squat Cleans / 5 Rope Climbs

Sub for RC are 1:1 assisted rope climbs