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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