STRENGTH
Thrusters 2x7, 2x5, 2x3
WOD
10 H/S Push Ups
400 Meter Run
2 Rope Climbs (Scale with 15 Pull Ups)
4 Rounds
Thrusters 2x7, 2x5, 2x3
WOD
10 H/S Push Ups
400 Meter Run
2 Rope Climbs (Scale with 15 Pull Ups)
4 Rounds
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STRENGTH
Deadlifts 2x10, 2x7, 2x5, 2x2 WOD 1, 2, 3, 4... G2OH 10, 20, 30, 40 ... D/U's (x2 for Single Unders) 14 minute AMRAP STRENGTH/SKILL
Split Jerks 6x3 WOD 12 Box Step ups (20" box..... 96/65) alternating legs 12 Box Jumps (24"/20") 12 Pull Ups 5 Rounds STRENGTH
Back Squats 2x10, 2x7, 2x5, 2x2 WOD 10 H/R Push Ups 10 AB Mat Sit Ups 10 Burpees 10 Squats 15 Minute AMRAP STRENGTH
Squat Clean or Power Clean 2x5, 5x2 WOD - Snatch Complex 2 Snatch Grip Deadlifts 2 Snatch Pulls 2 Hang Power Snatches 2 OH Squats 2 Snatch Balances 2 Squat Snatches 5 Rounds (135/95) NOT FOR TIME STRENGTH
Hang Power Cleans 2x5, 2x2 Power Cleans 2x5, 2x2 WOD A: Thrusters (95/65) T2B 21-15-9 (13 Minute Time Cap) Rest 5 minutes THEN: WOD 2: Annie D/U's Sit Ups 50, 40, 30, 20, 10 (30 Minute Time Cap Overall) STRENGTH
OH Press 2x10, 2x5, 2x3 WOD 1:00 Rowing 0:30 Rest 1:00 Jumping rope (Single Unders or Double unders) 0:30 Rest 1:00 Mountain Climbers 4 Rounds STRENGTH
Front Squats 2x10, 2x5, 3x3 WOD 7 Bar M/U's (scale with 14 strict Pull ups) 9 Push Press (135/95) 11 BF Burpees 13 Minute AMRAP STRENGTH
Bench 2x10, 2x5, 2x3 WOD 1:00 of Max Rep Deadlifts (225/155) 400 Meter Run 20 Minute AMRAP Score is Total DL Reps STRENGTH
Hang Squat Snatches 2x5, 2x2 Squat Snatches 3x2 WOD 50 Pull Ups 50 Box Jumps (30"/24") 50 H/R Clapping Push Ups 50 H/S Push Ups Perform the above in ANY ORDER, in whatever SETS you want to do. Finish with 25 Burpees... |
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November 2018
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