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STRENGTH
Back Squats 2x10, 2x7, 2x5 WOD Begins with: 1,000 Meter Row OR 100 D/U's (scale w/ 250 S/U's) Then Complete 3 Rounds of : 10 Power Cleans (185/125) 20 KB Swings (53/35) 30 Sit Ups Finish with: 1,000 Meter Row OR 100 D/U's (scale w/ 250 S/U's) This will be opposite the exercise you began with.
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STRENGTH
Deadlifts 1x10, 2x7, 2x5, 2x3 WOD Cylce through the following 5X 1 Burpee 1 T2B 1 Bar M/U or 4 Pull Ups THEN 30 D/U's (90 S/U's) to complete a Round 4 Rounds (20 Minute CAP) STRENGTH
Front Squats 2x10, 2x7, 2x3 WOD - "Snatching Power Cycle" 5 Snatch Grip Deadlifts 5 Hang Power Snatches 5 OH Squats 5 Snatch Push Press 5 Power Snatches 5 Rounds (1:00 REST between Rounds) Fight Gone Bad
1:00 Wall Balls (20/14) 1:00 SDLHP (75/55) 1:00 Box Jumps (20") 1:00 Push Press (75/55) 1:00 Row for Calories 1:00 Rest..... Choose 3 or 5 Rounds STRENGTH
Deadlifts 3x5, 2x2 WOD 12 KB Swings (53/35) 2 Cleans (Squat Cleans or Power Cleans) - (225/155) 4 Front Squats (225/155) 12 BF Burpees 4 Rounds STRENGTH
Bench Press 3x5, 3x2 WOD 10 Box Jumps (24"/20") 10 S2OH (shoulder to overhead) - (155/105) 20 Ab Mat Sit Ups 40 D/U's (100 S/U's) 15 Minute AMRAP STRENGTH
Squat Snatch 3x5, 3x2 WOD - "Mary" 5 H/S Push Ups 10 Alternating leg Pistols 15 Pull Ups 20 Minute AMRAP LONG WARM UP TO INCLUDE....
With a Partner : 1:00 Max Calorie Row 1:00 Rest while Partner does Max Calorie Row 5 ROUNDS WOD 2 Power Cleans (135/95) 2 Hang Power Cleans (135/95) 8 Bent Over Rows (135/95) 2 Squat Cleans (135/95) 2 Hang Squat Cleans (135/95) 8 KB Swings (70/53) 14 Minute AMRAP STRENGTH
Deadlifts 1x10, 5x5 WOD 10 H/S Push Ups 10 Ring Dips 10 Jumping Switch Squats 10 Burpees 12 Minute AMRAP STRENGTH
OH Squats 2x7, 3x5, 2x2 WOD "FRAN" Thrusters (95/65) Pull Ups 21 - 15 - 9 |
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