WOD 1: 2 rep thruster with a 5 second pause overhead. Use the hold to work shoulder and midline stability.
WOD 2: Every 2:30 for 5 rounds complete.
Advanced: 5 pistols left leg, 5 pistols right leg, 5 push press 165/115 and 5 muscle-ups.
Intermediate: 15 air squats. 5 push press 125/85, 5 man makers 35/20
Beginner: 10 air squats, 5 push press 95/65 and 5 Target burpees
Skill: HSPU
*If you can do HSPU still come in, we will have something nice for you to do 🙂
WOD: 3 RFQ: 10 good mornings 95/65, 20 ball slams and 40 double unders.
WOD 1: Tabata med ball burpees
WOD 2: 15 Minute AMRAP of:
200m run
10 box jumps 24/20
15 SDHP 24/16 kg
20 sit-ups
WOD: For time: (25 minute time cap)
Advanced:
15 OHS 135/95
15 C2B pull-ups
15 squat snatch 135/95
15 C2B pull-ups
15 front squats 135/95
15 C2B pull-ups
15 squat cleans 135/95
15 C2B pull-ups
Intermediate:
15 OHS 95/65
15 pull-ups
15 squat snatch 95/65
15 pull-ups
15 front squats 95/65
15 pull-ups
15 squat cleans 95/65
15 pull-ups
Beginner:
15 OHS 75/55
15 jumping or banded pull-ups
15 squat snatch 75/55
15 jumping or banded pull-ups
15 front squats 75/55
15 jumping or banded pull-ups
15 squat cleans 75/55
15 C2B jumping or banded pull-ups
WOD 1: EMOM for 8 minutes. 4 deadlifts 135/95 and 4 front rack lunges 135/95
WOD 2: For time:
500m row
50 walking lunges
40 push-ups
30 KB swings 24/16 kg
25 walking lunges
20 push-ups
15 KB swings 24/16 kg
Partner WOD: Teams of 2.
complete: 40-30-20-10 reps of partner med ball sit-ups and wallball shots
then,
Complete 40-30-20-10 reps of deadlifts 185/135 and ball slams 25/15
*share the work, 1 person working at a time.
WOD “DO NOT DROP AN EMPTY BARBELL!”
1000m row, 50 thrusters 45/35, 30 pull-ups
400m run, 25 thrusters 45/35, 15 pull-ups
Skill: Double unders.
WOD: Work to a heavy deadlift
WOD:
3 minute AMRAP
1 minute rest
6 minute AMRAP
2 minute rest
9 minute AMRAP
———————–
-200m run
-30 wallball shots
-20 ab roll outs
-30 box jumps 24/20
-20 SDHP 24/16
-30 burpees
-20 S2O 135/95
15-12-9-6-3 reps of:
Hang power snatch 135/95
and
30-24-18-12-6 reps of:
push-ups
