WARM UP

3x

10 Cals

3 Burpee pullups

5 Dead ball thrusters

 

WOD

Partner wod

7x

18 Dead ball over shoulder 100/60lb or 120/80lb

18 Partner burpees

@ The beginning and at every 5 minutes

10 Clusters 135/95lb (61/43kg) or 155/115lb (70/52kg)

Note: Clusters must be in alternate singles and should be heavy

30 Minute cap.

Friday, June 23, 2017

WARM UP

3x

10m Burpee broad jumps

5 KB SDHP

10 KB Halos

 

WOD

For time

50-40-30-20-10

KBS RX-24/16kg   ADV-28/20″

100m-200m-300m-400m-500m

Run

10/8-10/8-10/8-10/8-10/8 Cals

After each set of cals rest 1 minute

25 Minute cap.

 

STRENGTH & SKILLS

5×3

Tempo front squats

WARM UP

3x

100m Run

EB Complex of

2 Snatch deadlifts

2 Snatch hi pulls

1 Squat Snatch

2 Snatch balnce

 

STRENGTH & SKILLS

15 Minutes

1 RM

Squat snatch

 

WOD

@ 20 Minutes

For time

12-9-6-3

Snatch (Full) @ 80% of 1RM

Before each set of snatches

RX- 50 DU’S + 7 CTB   ADV-50 DU’S + 5/3 Bar MU’S

22 Minute cap.

WARM UP

3x

10 Banded good mornings

30 Sec Mexican handstand hold

5 EB Push jerks

 

WOD

30 Minute AMRAP

5 Push jerks RX-135/95lb (61/43kg)   ADV-155/115lb (70/52kg)

10 Box jumps 30/24″

15 Deadlifts

@ The beginning  and at every 5 minutes complete a 100m dead ball carry (heavy)

Monday, June 19, 2017

WARM UP

3x

Row 5 easy + 10 hard strokes

4 Burpees over the rower

6 DB Snatch

 

WOD

6x

1st Min – max ball slams (light)

2nd Min – max jumping back squats 20/15 kg (if using empty bar DO NOT DROP IT!)

3rd Min – max plate burpees

4th Min – Rest

 

STRENGTH & SKILLS

Odd/Even x10

– 8-12 Single arm overhead KB squats

– 5-10 Strict Pullups/CTB

Note: The KB OHS will be new to most people so start out light.

WARM UP

3x

10m Duck walk

8 Kip swings

3 EB Squat cleans

 

WOD

15 Minute ladder

4 HSPU’S

6 TTB

1 Hang Squat clean RX-165/115lb (75/52kg)   ADV-205/145lb (93/65kg)

4 HSPU’S

6 TTB

2 Hang squat cleans

4

6

3

And so on….

 

STRENGTH & SKILLS

5×3

Tempo Back squats

Note: Don’t go too heavy, work on holding perfect position throughout each squat.

WARM UP

3x

10 Cal

5 EB HPC’S

30 Second squat hold (front rack)

 

WOD

Partner wod

For time

400m Farmers carry 2x 24/16kg or 2x 28/20kg

Then

5x

30 HPC’S 115/75lb (52/34kg) or 135/95lb (61/43kg)

30 Front squats

Then

400m Farmers carry

30 Minute cap

Note: Each partner will have their own bar. Before one partner can begin to front squat the other must be in a dead hang from the pullup bars. Before one partner can start the front squats the other must be standing with there bar in the front rack position.