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STRENGTH

#1

5 Round

15 sec Strict Pull ups

45 sec rest

15 sec Strict ring dips

45 sec rest

#2

Weight Push ups 5 x 5

WOD

GRACE

30 Clean & Jerks

 

STRENGTH

Double Unders

50 – 40 – 30 – 20 – 10

WOD

Buy In 20 TTB

5 Rounds

For Time

400m Run

10 Thrusters

Cash Out 1 Rope Climb

STRENGTH

Deadlifts

WOD

10 min AMRAP

10 x OHS

10 x  Pull ups

10 x Box jumps

 

SKILL

D/unders

Atlas Balls

WOD

“Fight Gone Bad”

1 min Wallballs

1 min SDHP

1 min Box jumps

1 min Pushpress

1 min Row for Cals

i min Rest

3 Rounds

Score max reps

 

 

 

STRENGTH

Pushpress 5 x 5

WOD #1

500 meter Row Time Trial

WOD # 2

5 Rounds

5 x KB Snatch L/R

10 x Goblet Squat

10 x Plyo plate press ups

SKILL

Pistol Progressions (Box/Band/Med ball)

WOD

15min AMRAP

5 Clean & Jerk

10 TTB

15 HR Pressups

20 OVerhead walking lunges

100m Run

STRENGTH

Push press 5 x 3

Max pullups (15 sec 45 rest) x 5

WOD

“Complex”  7 min AMRAP

5 Deadlift

3 Squat Cleans

2 STOH

20 D/unders  (3:1)

 

SKILL

Kipping – Pullup/TTB/KTE

WOD

400m Run      or     2.5min Row

Rest 2 min

400m Run      or     2.5min Row

Rest 2 min

400m Run      or     2.5min Row

Rest 2 min

200m run      or     1.5min Row

Rest 1 min

200m run      or     1.5min Row

Rest 1 min

 

STRENGTH

Back squat 5 x 3

WOD

30 sec Wall balls

30 sec Plank hold

30 sec Rest

5 Rounds

Score lowest wall balls

3 MINUTE REST

3 min AMRAP LADDER

1 P/clean

1 BF burpee

2 P/clean

2 BFB

3 P/clean

3 BFB