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Performance Option
Every 2:00 for 20:00
Power Clean X 3 (climbing)
WOD
“Power Elizabeth ”
21-15-9
Power Clean 135/95
Ring Dips
0-15 warm up
15-20 explanation
20 -45 skill
45-55 WOD
Performance Option
4 Sets
Front rack reverse lunges X 8 (each)
Strict pull-ups X 8-10
WOD
AMRAP 10
Thrusters X 10 95/65
Lateral over the bar burpees X 10
0-15 warm up
15-20 explanation
20-40 strength
40-55 WOD
55- cool down
Performance Option
Strength
Bulgarian Split Squats 4×6 (each)
WOD
4 RFT
Run 400m
8 Ground-to-overhead 185/125
0-10 warm up
10-15 explanation
15-30 strength
30-55 WOD
55-60 cool down
Performance Option
Push Press
5 X 5 Climbing
WOD
For Time
15 Deadlift 225/155
30 Wallballs 20/14
12 Deadlift 275/185
24 Wallballs
9 Deadlift 315/215
18 Wallballs
0-15 warm up
15-20 explanation
20-40 strength
40-55 WOD
55- cool down
Performance Option
Cleans 5 x 1.1.1
Lift every 3:00
WOD
AMRAP 10
10 Toes-to-bar
15 KB SDHP 70/53
20 Box Jumps 24/20
Performance Option
3 RNDS for Max Reps
3:00 clock
Row 350m/300m
Max Dubs
Rest 3:00
3:00 clock
Row 350m/300m
Max HSPU
Rest 3:00
* that is 1 round, complete 2 more, for 18:00 minutes of over 36:00 total time
O-10 warm up
10-15 explanation
15-55 WOD
55- cool down
Performance Option
4 Sets
Deadlifts X 4
Rest :30
Ring Dips X 10
Rest 2:00
WOD
3 RFT
25 KB Swings 53/35
15 Chest-to-bar Pull-ups
Class Structure:
0-15 warm up
15-20 explanation
20-40 strength
40-55 WOD
55- cool down
Performance Option
4 Sets
Single-arm DB Press X 6 (each)
Romanian DL X 8
WOD
Teams of 2 Alt Full RNDS for 15:00
3 Barbell Man Makers 95/65
6 Burpee Pull-ups
9 Box Jumps
Performance Option
Back Squat
5×4 (climbing)
WOD
4RFT
20 Double KB Farmers Hold Lunges
15 Toes-to-bar
0 -15 warm up
15-20 explanation
20-40 strength
40-55 WOD
55- cool down
Performance Option
Every 2:00 for 16:00
Hang Snatch + Snatch
WOD
5 RFT
10 Hang Power Snatch 95/65
30 Dubs
0-15 warm up
15-20 explanation
20-40 Olympic/strength
40-55 WOD
55- cool down
