W.O.D

BB Skill work - 5 rounds of the following Snatch complex:
1 Hang Snatch Pull
1 Hang Power Snatch+1OHS
1 Hang Squat Snatch
1 Squat Snatch

WOD - 21,15,9 RRFT of:
HSPU's**
Front Squats (70% of top load in the complex)

<3 months do: 15,12 & 9

** Today's scale for HSPU if client can't get inverted is SEATED DB presses.

5RFT of:
400M run
6 RMU's or 12 C2B Pull Ups or 15 Pull Ups **
20 KB Swings (53#/35#)
**any of those 3 movements will be considered Rx’d

<3 months - 5RFT of:
400M run
10 Pull ups/Ring rows
15 KB Swings 35#/22# or less

Core/skill - 3x5 Turkish Getups

BB Strength - Deadlift 5X5
1 Round every 3 minutes

WOD - AMRAP(12):
3 Hang Power Cleans / 3 Wall Ball Shots
6 Hang Power Cleans / 6 Wall Ball Shots
9 Hang Power Cleans / 9 Wall Ball Shots, etc..
* at the top of each minute stop and do 5 hand release push ups

BB - 135/95# (65/35#)
MB - 20#(14#)/10’ - 14#/(8#)/9’ target

AMRAP(20). Teams of 2
Athlete 1: 200M run (pacesetter)
Athlete 2: 6/4 Ring Dips
9 GTOS Sandbag Tosses 100#/70# (50/30# or lighter)
12 Box Jump Overs 24"/20"

* athletes can land on box top and then over to other side and be considered Rx'd.

Core - 3x10 slow armadillo drill with partner

BB Strength - Push Press. Heavy Single.
Compare to:11/27/19

WOD (12min) - AMRAP(12):
200/150M row
40 (20) DU's
10 (6) Lateral Burpees over rower

For time:
200M KB Farmers Carry (100M right hand/100M left hand)
30 (20) KB Swings
40 (30) KB Goblet Squats
50 (40) anchored ABMAT sit ups
60 seconds cumulative BB OH Hold 115/75 (65/35#)
50 (40) anchored ABMAT Sit Ups
40 (30) KB Goblet Squats
30 (20) KB Swings
200M Farmers Carry (same as first time)

KB weight - 53/35# (35/22 or less)

Skill: kipping pull ups.
If you have kipping pull ups do EMOM(12) of your highest pulling capacity to include RMU's or even Peg Board.

WOD (12min) - 10,8,6,4,2 RRFT of:
Hang Power Snatches 135#/85# (65/35#)
Box Jump Overs 30"/24" (24/20# or shorter)

'Hotshots 19' - 6RFT of:
30 (20) Air Squats
19 (10) Power Cleans 135#/95# (65/35#)
7 (4) Strict Pull Ups
400M run

*compare to:7/4/18.

BB Strength (20min)- Back Squat. Heavy Single.
Compare to: 11/23/18

WOD (7min) - AMRAP(7):

  • 12 SDHP 75#/55# (65/55#)
  • B2PUB
  • 1 Rope Climb

Filthy 50 - For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings 35/18#
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders


<3 months do Dirty 30.