| WOD |
| For time ( 25 min cap ) |
| 800m run – buy in |
| Into |
| 10 rounds |
| 8 thrusters |
| 60 DU / single skips |
| Into |
| 800m run – cash out |
| RX 50/35 INT 40/30 BEG 30/20 |
| SKILL / STRENGTH |
| 5 min AMRAP |
| 4 – 10 TTB |
| Rest 30 secs after each set |
| Rest 1 min |
| 5 min AMRAP |
| 4 – 8 HSPU / HRPU |
| Rest 30 secs after each set |
| WOD |
| For time ( 12 min ) |
| 3 rounds |
| 8 power snatches |
| 7 OHS |
| 6 squat snatches |
| 21 pull ups |
| * Every time you break on the bar there is a 4 burpee penalty |
| RX 50/35 INT 40/30 BEG 30/20 |
| SKILL / STRENGTH |
| Force production work ( 15 mins ) |
| 3 rounds of |
| 5 seated box jumps over PVC pipe |
| In between sets |
| Sprints |
| 5m – 10m – 5m |
| Run 5, turn and run 10, then run another 5 |
| * Explosiveness is the key for this |
| WOD |
| For time ( 12 min cap ) |
| 30 TTB / SLR / HKR / sit ups |
| 30 DB box step overs |
| 30 sgl DB clean & jerk |
| 30 TTB / SLR / HKR / sit ups |
| RX 22.5/15 INT 20/10 BEG 10/5 |
| SKILL / STRENGTH |
| Battery work |
| Every 30 secs for 10 mins |
| 3 hang power clean & jerks |
| * Increase weight each round |
| WOD |
| For time ( 12 min cap ) |
| 50 SGL DB thrusters |
| 50 SGL DB snatches |
| * Swap arms as needed |
| 2 mins rest |
| 50 SGL DB snatches |
| 50 SGL DB thrusters |
| RX 22.5/15 INT 20/10 BEG 10/5 |
| SKILL / STRENGTH |
| Skill development ( 12 mins ) |
| 12 minutes of steady moving today |
| 10 – 8 – 6 – 4 – 2 |
| Strict pull ups or ring rows |
| Ring dips or box dips |
| Piked HSPU with feet on the box |
| WOD |
| 13 min AMRAP |
| @ a moderately heavy weight |
| 200m run |
| 10 lateral bar burpees |
| 5 clusters |
| RX 80/55 |
| WOD |
| Hero WOD Saturday |
| Tuder |
| 1 mile run |
| 31 press ups – each |
| Then |
| 20 Rounds – you go, i go |
| 3 deadlifts |
| 3 clean & jerks |
| 3 front squats |
| 31 press ups – each |
| 1 mile run |
| RX 60/40 INT 50/35 BEG 20/15 |
| ** Press ups can be done at the same time |
| Police officer Sean Tuder, who was fatally wounded when he was |
| arresting a suspect on Jan 20, 2019 in Mobile, Alabama, USA. |
| SKILL / STRENGTH |
| Snatch ( 15 – 20 mins ) |
| 4 Sets of |
| 1 high hang snatch |
| + |
| 1 pause snatch (2 sec pause just off the ground) |
| + |
| 1 pause snatch (3 sec pause @ the knee) |
| + |
| 1 full snatch |
| ** All lifts are to be drop & reset ** |
| Keep weight moderate and movable |
| WOD |
| 14 min AMRAP |
| 12 / 9 cal row / erg |
| 12 box jump overs |
| 12 SGL arm DB hang clean & jerk (6R/6L) |
| 1 min rest |
| RX 22.5/15 INT 20/10 BEG 10/5 |
| SKILL / STRENGTH |
| Strength work ( 12 min cap ) |
| 400m mixed grip DBL KB carry |
| 1 front rack + farmers carry |
| Swapping arms as necessary |
| Straight into |
| AMRAP for the remaining time |
| 2 – 4 – 6 – 8 – 10 |
| SGL arm KB C&J on each side |
| Strict pull ups or ring rows |
| 1 TGU on each side after every round |
| WOD |
| Choose your own way ( 13 min cap ) |
| 40 front squats |
| 40 hang power cleans |
| 40 HSPU |
| ** You choose how you want to break this up ** |
| RX 50/35 INT 45/30 BEG 20/15 |
| SKILL / STRENGTH |
| Barbell complex ( 10 mins) |
| e200 mins for 5 rounds |
| 1 power clean |
| + |
| 1 front squat |
| + |
| 1 hang power clean |
| + |
| 1 front squat |
| + |
| 1 squat clean |
| + |
| 3 STOH |
| ** Building in weight ** |
| WOD |
| For time ( 12 min cap ) |
| 10 STOH |
| 50 DU / 100 singles |
| 8 STOH |
| 60 DU / 120 singles |
| 6 STOH |
| 70 DU / 140 singles |
| 4 STOH |
| 80 DU / 160 singles |
| RX 70/50 INT 50/35 BEG 20/15 |
| SKILL / STRENGTH |
| Skill work ( 15 mins ) |
| Accumulate 3 mins of |
| RX – freestanding HS hold |
| INT – 5 min HS hold on wall |
| * Every break = 4 pull ups |
| OR |
| Partner HS holds |
| THEN |
| 10 min EMOM |
| 8 – 10 TTB / SLR / HKR |
| WOD |
| For time |
| 5 Rounds |
| 15 lateral bar burpees |
| 10 pull ups |
| 6 clusters |
| RX 60/40 INT 50/35 BEG 30/20 |