| SKILL / STRENGTH |
| Skill development ( 15 mins) |
| 6 sets – e200m |
| 5 strict pull ups |
| 5 pull ups |
| 5 C2B |
| + |
| ME butterfly pull ups |
| OR work on butterfly tech |
| OR |
| 15 mins of pull up tech work |
| WOD |
| For time (25 min cap) |
| 3 Rounds |
| 800m run |
| 20 HSPU or HRPU |
| 50 air squats |
| SKILL / STRENGTH |
| Snatch (20 mins) |
| 4 Rounds of |
| 12 TnG power snatch |
| RX 50/35 INT 45/30 BEG 20/15 |
| 2 mins rest between sets |
| Remainder of time – 10 mins max |
| Build to a heavy |
| 2 full snatch – drop & reset |
| WOD |
| Choose your poison |
| ROW |
| 3 x 300m – 90 sec rest between |
| then |
| 2 x 400m – 90 sec between |
| then |
| 1 x 500m |
| BIKE |
| 3 x 20/15 cals – Max effort – 90 sec rest between |
| then |
| 2 x 25/20 cals – 90 sec rest between |
| then |
| 1 x 30/25 cals |
| RUN |
| 3 x 200m – 90 sec rest between |
| then |
| 2 x 300m – 90 sec rest between |
| then |
| 1 x 400m |
| SKILL / STRENGTH |
| Back squat + skill work ( 15 – 20 mins ) |
| Box squats with a 3 sec tempo |
| 1 set of 7 reps |
| 1 sets of 5 reps |
| 1 sets of 3 reps |
| Building to heavy (not max weight) |
| in between sets |
| 10 russian twists |
| + |
| 5 – 7 strict pull ups w/ 2 sec tempo on descent |
| * just touching the box maintaining tension control on the descent |
| WOD |
| Chipper ( 17 min cap) |
| 10 dbl DB snatch |
| 10 DB thrusters |
| 30 wall balls |
| 30 box jump overs |
| 10 RMU / burpee C2B / burpee pull ups |
| 30 box jump overs |
| 30 wall balls |
| 10 DB thrusters |
| 10 dbl DB snatch |
| RX 22.5/15 9/6 24/20 |
| INT 20/10 9/6 24/20 |
| BEG 10/5 6/3 20/16 |
| WOD |
| In pairs, shared load |
| shes chipper… |
| 100m run |
| 20 thrusters |
| 30 devils press |
| 40 burpee box jump overs |
| 50 pull ups / ring rows |
| 40 burpee box jump overs |
| 30 devils press |
| 20 thrusters |
| 100m run |
| RX 40/30 22.5/15 24/20 |
| INT 35/25 20/10 24/20 |
| BEG find a suitable weight |
| SKILL / STRENGTH |
| Press & jerk |
| Building to a heavy press – jerk complex |
| 2 sets of |
| 3 push press + 3 push jerk + 3 split jerk |
| 2 sets of |
| 2 push press + 2 press jerk + 2 split jerk |
| 2 sets of |
| 1 push press + 1 push jerk + 1 split jerk |
| * Try to increase load on every set |
| WOD |
| For time (14 min cap) |
| 400m run or 500m row |
| 20 HSPU or box pike |
| 15 squat snatches OR 15 dbl DB snatches |
| 20 HSPU or box pike |
| 400m run OR 500m row |
| RX 60/40 or 22.5/15 |
| INT 50/30 or 20/10 |
| BEG 20/15 or 10/5 |
| SKILL / STRENGTH |
| Strength work (15 mins) |
| 3 Sets |
| 8 seated barbell strict press |
| 8 tempo under-grip bent over barbell rows |
| 8 alt DB chest press |
| * Go heavy on these with deliberate slow tempo |
| Then |
| 6 minutes to accumulate |
| 30 strict pull ups / strict banded pull ups |
| OR 30 jumping negatives |
| WOD |
| “Hannah” |
| In memory of Hannah Clarke & her 3 babies lost to domestic violence |
| 3 rounds |
| 31 wall balls |
| 19 power cleans |
| 2 burpee box jump overs |
| 20 KB swings |
| RX 9/6 60/40 24/20 24/16 |
| INT 9/6 50/35 24/20 20/12 |
| BEG 6/3 35/25 20/16 12/8 |
| SKILL / STRENGTH |
| Clean work |
| 6 sets – e200m |
| 1 tempo clean |
| (5 sec pull to the knee) |
| + |
| 1 tempo + pause clean |
| (3 sec pull to knee + 3 sec pause @ knee) |
| + |
| 1 full clean w/ pause in the pocket |
| + |
| 1 jerk |
| WOD |
| 18 min running clock |
| 0 – 10 mins |
| 20 thrusters |
| 15 C2B / pull ups / ring rows |
| 20 STOH |
| 15 C2B / pull ups / ring rows |
| 20 OHS |
| 20 C2B / pull ups / ring rows |
| * RX will complete 20 reps instead of 15 on the rig |
| 10 – 18 mins |
| 1 round |
| 30 hang power cleans |
| 20 lateral bar burpees |
| 30 hang squat cleans |
| RX 40/30 INT 35/25 BEG 20/15 |
| SKILL / STRENGTH |
| Skill work (15 mins) |
| 3 circle ups or 20 – 30 sec chin over bar hold 40 sec ring support hold |
| 20 box pikes or 10 around the world on the box |
| 10 perfect toes to ring or ME toes to ring |
| OR 1 tension swing – 1 toes to ring – kipping ring pull up – ring MU |
| OR |
| 12 – 15 mins of skill work on the rig |
| – Tension swing |
| – Hip drive |
| – Pull to hang time |
| – Pause on the rig |
| – Push away form the rig |
| WOD |
| 5 Rounds for time (18 min cap) |
| 21 DBL DB deadlifts |
| 12 press ups |
| 9 DB box step overs |
| 40 DU / 80 singles |
| RX 22.5/15 INT 20/10 BEG 10/5 |
| SKILL / STRENGTH |
| Back squat + strength work (20 mins) |
| Box squats with a 3 sec tempo |
| 1 set of 8 reps |
| 2 sets of 5 reps |
| 2 sets of 3 reps |
| Starting @ 70% of 1RM and building |
| In between sets |
| 6 strict ring pull ups/ring rows |
| With a pause under tension @ the top |
| + |
| 6 DB press on each arm |
| WOD |
| 4 x 4 min rounds |
| 200m run OR 15/12 cal row |
| 20 SGL arm DB OH walking lunges |
| 20 TTB / SLR / HKR |
| * Remainder of the 4 mins is your rest |
| Scale accordingly to ensure you don’t end up doing a 16 min AMRAP |
| RX 22.5/15 INT 20/10 BEG 10/5 |
| WOD |
| In pairs, shared load |
| DAVID MARSHALL |
| Buy in – 1 mile run with medball 9/6 |
| 80 T2B / SLR / HKR |
| 100 box jump overs |
| 120 Pullups |
| 160 KB swings |
| 180 Push ups |
| 200 Air squats |
| Cash out – 1 mile run with medball |
| RX 24/20 24/20 |
| INT 24/20 20/16 |
| BEG 20/16 12/8 |
| While one partner works the other holds the medball. |
| If the medball touches the ground, there is a 10 burpee penalty by the partner who dropped the ball. |
| The other partner must hold the ball while the other completes the burpees, before continuing WOD. |
| David Marshall was the owner of Crossfit Payback in Connecticut, USA. |
| He was a recovering heroin user. He had been sober for 5 years and was trying to help others |
| overcome their addictions. Unfortunately, it was drugs that ultimately took his life, passing away in 2017 |