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WOD
100 D/U's 90 Squats 80 Ab Mat Sit Ups 70 Push U ps 60 Pull Ups 50 Ring Dips 40 Box Jumps (24'/20") 30 Burpees 20 T2B 10 H/S Push Ups
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STRENGTH
6x3 Split Jerks WOD- KB Cycle (53lbs/35lbs) 10 KB Snatches Left 10 KB Snatches Right 20 Figure 8's 20 Around the World 10 One Hand KB Swings 10 Two Hand KB Swings 10 KB Squats 5 Rounds STRENGTH
OH Squats 2x10 2x5 2x3 WOD 250 Meter R-O-W 25 Wall Balls (20/14) 25 Burpees 25 Box Jumps 3 Rounds (30 Minute CAP) STRENGTH
Deadlifts 2x10 @ 50-60% 2x5 @ 70-75% 2x3 @ 80% WOD 20 D/U's (50 S/U's) 10 T2B 5 G2OH(155/105) 6 Rounds STRENGTH
Back Squats 2x10 @ 60% 2x5 @ 70%-75% 2x3 @ 80% WOD 14 Minute EMOM OF: Odds : 6 Strict Pull Ups Evens : 6 Weighted Step Ups (135/95) on a 20" box STRENGTH
Power Cleans 6x3 work up to a 3 Rep Max Partner WOD P1: Run 200 Meters While P2 Rows for Max Calories...... Then Switch P1: Run 400 Meters While P2 Rows for Max Calories...... Then Switch P1: Run 800 Meters While P2 Rows for Max Calories...... Then Switch P1: Run 400 Meters While P2 Rows for Max Calories...... Then Switch P1: Run 200 Meters While P2 Rows for Max Calories...... Then Switch Score is Total Calories.... (30 Minute Time Cap) STRENGTH
Back Squat 1x10@ 50% 1x5 @ 70% 4x3 @ 80-85% Partner WOD Partner 1 : R-O-W 250 Meters While Partner B : Max Squat Snatches (115/75) Then Switch...... 6 ROUNDS (meaning both people will Row and Snatch 6 times each) STRENGTH
Bench Press 1x10@50% 1x5@70% 4x3@80-85% WOD 15 C2B Pull Ups 15 Squats 15 Ring Dips 15 Box Jumps (24"/20") 4 Rounds STRENGTH
Front Squats 1x10@50% 1x5@70% 4x3@80-85% WOD Deadlifts (315/225) BF Burpees H/S Push Ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (20 Minute Cap) STRENGTH
Squat Cleans 6x3 WOD Annie.... D/U's Sit Ups 50, 40, 30, 20, 10 THEN IMMEDIATELY BEGIN..... D/U'S Push Ups (touch your chest to an Ab Mat at the bottom) 25, 20, 15, 10, 5 |
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