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Performance
Deadlift
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 80%
2 @ 90%
WOD
AMRAP 12
9 Deadlift 225/155
12 Box jumps 24/20
200m Run
*if athletes do not want to run because of temp, sub 60 Dubs for run . Mod for not doing dubs = 60 singles + 10 burpees
Performance
3 sets
Muscle-ups X 5-7
Handstand Walk X 50-60′
Hollow Rocks X :60
WOD
3 Sets
3:00 Clock
Row 500/450
Max Pull-ups w/ remaining time
Rest 3:00 between
Performance
Snatch
6 Sets 3 Position Hang
– High Hang
– Above Knee
– 2″ Below Knee
WOD
AMRAP 12
40 Dubs
15 Pull-ups
10 C&J 155/105
Performance / Fitness
Every 9:00 for 5 sets
Row 500m / 450m
Run 400m
12 Burpee Box Jump Over 24/20
12 Toes to Bar
12 Strict HSPU
Performance
Barbell Cycling
Power Clean
3×10 Touch and Go
Build to heaviest set that can be performed unbroken
WOD
2 Sets
Run 400m
40 KB Swings 53/35
40 Goblet Squats 53/35
* rest exactly the time it takes to complete round 1 between rds.
1:1 work / rest
Performance
Shoulder Press
Build to 1RM
WOD
AMRAP 4
10 Shoulder to Overhead
10 Chest to Bar
Rest 4:00
AMRAP4
10 Ring Dips
10 Burpees
Performance
Back Squat
5 @ 50%
5 @ 60%
3 @ 70%
2 @ 75%
2 @ 85%
10 @ 70%
10 @ 70%
WOD
Teams of 2 Complete 4 Rounds Each
500m Row
12 KB Lunges 53/35
50 Dubs
12 KB Lunges
Partner B can get on rower as soon as a gets off
Performance
LumberJack 20
For Time
20 Deadlifts 275/185
400m Run
20 KBS 72/53
400m Run
20 OHS 115/75
400m Run
20 Burpees
400m Run
20 C2B Pull-ups
400m Run
20 Box Jumps 24/20
400m Run
20 DB Squat Cleans 45/35
400m Run
Performance
Push Jerk
4×8
WOD
AMRAP 10
10 Push Press 95/65
10 Overhead Lunge 95/65
30 Dubs
Performance
Deadlift
8 @ 50%
6 @ 60%
4 @ 70%
3 @ 75%
2 @ 85%
WOD
3 RFT
800m Run
20 KB Swings 53/35
20 Burpees
