Warmup
500m row
3 rounds
10 pullups
10 push ups
10 squats
2 min rest
wod
3 rounds
power cleans 30 sec work, 30 sec rest, 155/105
power cleans 25 sec work, 35 sec rest, 155/105
power cleans 20 sec work, 40 sec rest, 155/105
power cleans …
warmup
50 doable unders
10 walking lunges
10 sec bar hang
10 burpees
WOD
4 rounds
400 m Run
200m farmers carry 50/35
warmup
400m Run
3 rounds
10 deadlifts 45/35
10 powercleans 45/35
10 back squats 45/35
WOD
21 back squats 155/115
42 situps
15 back squats 155/115
30 situps
9 back squats 155/115
18 situps
Open gym 2:00-3:00
In teams of two,
30 toes-to-bars each , doing 5 reps at a time
40 single-arm alt dumbbell snatches, each doing 10 reps at a time 50/35
50 box step-overs each, 25 reps at a time
40 single-arm alt dumbbell snatches each, doing 10 reps at a time 50/35
30 toes-to-bars each, doing …
Warmup
500 m row
3 rounds
10 walking lunges
10 deadlifts 45/35
10 thrusters 45/35
2 min rest
WOD
800m run
21 thrusters 116/75
400 m run
15 thrusters 115/75
200 m run
9 thrusters 115/75
Warm-up
3rounds
10 pushups
10 Presses 45/35
10 sdlhp 45135
WOD
5-5-3-3-3-1-1-1-1-1
Bench-Press
Seated strict press
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 sec bottom of squat holds
2 min rest
wod
50-40-30-20-10
situps
wallball shots 24/14
warmup
50 double-unders
3 rounds
10 backsquats 45/35
10 power snatches 45/35
10 ring rows
2min rest
wod
3 rounds
21 power snatches 95/65
50 squats
warm-up
500M row
3 rounds
10-deadlifts 45/35
10 hang-cleans 45/35
10 jerks 45/35
WOD
30 min to complete a max barbell complex of:
3 deadlift, 2 hang cleans, 1 jerk