| WOD |
| for time |
| in pairs – shared load |
| 80 wallballs – box dip hold |
| 80 T2B / SLR /HKR – wall sit |
| 80 STOH – plank |
| 80 DU – hanging hold |
| 80 DL – HS hold |
| 80 KB swing – side plank hold |
| 80 cal row – rig taps |
| RX 9/6 60/45 24/20 |
| SKILL / STRENGTH |
| push press E200m |
| 7 sets of 2 reps @ 75% of 1RM |
| *pausing for 2 seconds in the dip |
| WOD |
| 7 min AMRAP |
| 16 DB snatch |
| 3 BMU / 6 pull ups |
| RX 25/15 INT 20/10 BEG 10/5 |
| SKILL / STRENGTH |
| ring rows |
| 5 sets of 30 secs on – 1 min off |
| each set should be max work effort |
| WOD |
| for time |
| 3 rounds |
| 200m KB run |
| 30 air squats |
| 20 HR push ups |
| 100 DU / single skips |
| RX 32/24 INT 24/12 BEG 12/8 |
| SKILL / STRENGTH |
| front squat E230m |
| 3 sets of 3 reps @ 80% of 1RM |
| then |
| 2 sets of 7 reps @ 65% of 1RM |
| WOD |
| for time |
| 2 rounds |
| 5 hang squat cleans |
| 15 BF burpees |
| 20 C2B / pullups |
| 15 BF burpees |
| 5 hang squat cleans |
| RX 60/45 INT 50/35 BEG 35/25 |
| SKILL / STRENGTH |
| bench press E230m |
| 5 sets of 3 @ 75% of 1RM |
| + |
| 10 laying down med ball throws |
| WOD |
| 11 min AMRAP |
| 14m SGL DB OH lunge |
| 15/11 cal bike/erg/row |
| 9 HSPU |
| RX 25/15 INT 20/10 BEG 10/5 |
| SKILL / STRENGTH |
| midline |
| 4 sets of 20 russian twists |
| + |
| 30 sec plank hold on R + L |
| rest 90 seconds between sets |
| WOD |
| For time |
| 4 Rounds |
| 20 box jump over overs |
| 15 Push press |
| 15 TTB/SLR/HKR |
| RX 60/45 INT 50/35 BEG 35/25 |
| *jump completely over the box |
| *no jumping on the box. If the box is too high |
| *use a stack of plates |
| WOD |
| 26 min AMRAP |
| in pairs – shared load |
| 20 deadlift |
| 30 hang power cleans |
| 40 thursters |
| 50 cal row |
| 60 wall balls |
| RX 45/30 9/6 |
| INT 40/25 9/6 |
| BEG 30/20 6/3 |
| SKILL / STRENGTH |
| clean |
| 3 rounds of |
| 10 hang power cleans |
| 30 sec rest |
| 10 STOH |
| RX 60/45 – scale as required |
| 2 minute rest in between |
| WOD |
| for time |
| 5 rounds |
| 10 DBL DB power cleans |
| 20 box jump overs |
| RX 25/15 24/20 |
| INT 20/10 24/20 |
| BEG 10/5 20/16 |
| SKILL / STRENGTH |
| bench press E200m |
| 5 sets of 1 rep @ 90% of 1RM |
| 2 sets of 5 reps @ 65% of 1RM |
| negatives should be as slow as possible to the chest |
| partner to pull bar up from the chest |
| WOD |
| for time |
| 3 rounds |
| 200m run |
| 3 rope climbs |
| 9 OHS |
| RX 45/30 INT 40/25 BEG 20/15 |
| SKILL / STRENGTH |
| strict pullups E130m |
| 6 sets of 3 weighted pullups |
| *weight should remain the same thru all sets |
| WOD |
| 16 min AMRAP – 4 tabata rounds |
| – on a tabata clock |
| 12/8 cal row |
| 8 burpees over rower |
| 6 KB snatch (R) |
| 6 KB snatch (L) |
| RX 24/16 INT 20/12 BEG 12/8 |