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WOD
In pairs – shared load
7 min AMRAP
400m run
32 OH squats  RX 55/35
24 Pullups
16 HSPU
ME rope climbs
3 min rest
7 min AMRAP
500m Row
32 KB swings  RX 24/20
24 target burpees
16 TTB
ME rope climbs
3 min rest
7 min AMRAP
100 DU / 200 single skips
32 DB Push press  RX  25/20
24 Box jump overs
16 wallballs  RX  12/9
ME rope climbs
SKILL / STRENGTH
Back squat E230m
6 sets of 4 reps @ 70-75% of 1RM
WOD
13 min AMRAP
35 DB hang snatch
35 box jumps
35 DS STOH
35 cal row
RX  25/15   24/20
INT   20/10   24/20
BEG   10/5   20/16
* single arm for DB use
SKILL / STRENGTH
Push jerk E200m
5 sets of 3 reps – building
*resting 2 minute between sets
WOD
For time
50 Hang squat cleans
RX  45/30   INT  40/25   BEG  30/20
SKILL / STRENGTH
Weighted ring dips
5 sets of 5 reps
Rest 230m between sets
*stay the same weight throughout
* scale to weighted push ups
WOD
11.5
20 min AMRAP
5 Power cleans
10 TTB / SLR / HKR
15 Wallballs
RX  65/45   12/9
INT   55/35   9/6
BEG   35/25   6/3
SKILL / STRENGTH
Back extensions
4 sets of 12 reps
resting 2 mins between sets
WOD
20 min AMRAP
500m row
20 burpees over the rower
Score – total burpees
SKILL / STRENGTH
Clean E230m
7 sets of
1 power clean + 2 front squats + 1 jerk
@ 75% of 1RM
WOD
For time
3 Rounds
30 HR Push ups
20m single arm OH Lunge
RX  25/15   INT  20/10   BEG  10/5
*scale to knee HR push ups
*encourage members to step thru on the lunges
WOD
In pairs – shared load
800m run
4 Rounds
44 KB Swings
120 DU
800m run
33-27-21-15-9
Deadlift
Box jump overs
800m run
RX   32/24   80/50   24/20
INT   24/20   65/45   24/20
BEG   16/12   35/30   20/16
SKILL / STRENGTH
Midline
Accumulate a 2 min hangin L-sit
* scale to HKR if cant do straight leg
DO after the WOD
WOD
15 min AMRAP
AMRAP for reps – 15 min EMOM
5 pullups
8/5 push ups
ME back squats
RX   20/15
dont drop the empty bar!!!!
athletes can miss a round if needed
SKILL / STRENGTH
OHS 10 min EMOM
5 OHS
no prescribed weight
* Try to keep reps unbroken
WOD
For time
3 Rounds
25 Box jumps
25 ALT DB snatches
RX  24/20    25/15
INT  24/20   20/10
BEG  20/16   10/5
*both heads of DB to touch the ground
SKILL / STRENGTH
Bench press  E230m
6 sets of 3 reps @ 80% of 1RM
*super set with 10 laying med ball throws
WOD
For time
3 Rounds
400m Med ball run
25 GHD situps / 20 weighted sit ups
50 Wall balls
RX  9/6