Partner Wod:
20 minutes of:
Both Partners Run 400 m together, then
Partner A does:
2 Power Snatches ( 115/75 )
4 Toes 2 Bar
6 Pistols ( mod: 12 Air Squats )
Partner B does:
100 m Plated Carry (45/25)
Then switch, Partner B picks up where Partner A left off. Score is total rounds completed plus reps
SKILL WORK:
Clean and Jerk
WOD:
18 Minute AMRAP of:
3 Clean and Jerks (155/105)
6 Pull-Ups
9 Box Jumps ( 24/20 )
SKILL WORK:
Deadlift
Bench Press
STRENGTH:
Bench Press
5*5*5*4*4*3*3*
* 15 Weighted Sit Ups (45/25)
WOD:
12 Min AMRAP (Ascending Ladder )
By 1’s Deadlifts (225/155)
By 2’s Wall Balls (20/14 )
1 Deadlift, 2 Wall Balls, 2 DL, 4 Wall Balls, 3 DL 6 Wall Balls etc.. Wall Balls will always be double the Deadlifts
Score is completed rounds of Wall balls plus reps.
SKILL WORK:
OH Squat
Single Arm KB/DB Snatch
STRENGTH:
OH Squats
3-3-3-3-3-3-3-3
Focus and form and technique before progressing in weight !!!!
WOD:
6 Rounds for Time of:
12 KB/DB Snatches (53/35)
12 Goblet Squats (53/35)
12 KB Swings
12 Calorie Row/Air Dyne
SKILL WORK:
Pistols
Hang Cleans
STRENGTH:
10 Minute EMOM of:
Minute 1- 8 pistols (mod: 8 Assisted or 24 Air Squats)
Minute 2- 8 Strict Press
WOD:
12-9-6
Hang Cleans (135/95)
Lateral Burpees over Barbell
Toes 2 Bar
Rest 1 minute, Repeat 2 more times for a total of 3 Rounds
SKILL WORK:
Back Squat
Push Press
OH Barbell Lunge
STRENGTH:
Back Squat w/ 4 HSPU’s between sets
6 x 4
WOD:
30*20*10*5*
Push Press (95/65)
OH Barbell Lunges (95/65)
HRPU
*200 m Run
SKILL WORK:
OH Squats
WOD:
“NANCY”
5 Rounds For Time of:
400 m Run
15 OH Squats (95/65)
PARTNER WOD:
3 Rounds for Time of:
400 m Partner Run with Med Ball (20/14) hand off at 200 m
100 Hang Cleans (95/65)
80 Double Unders
60 Back Squats (95/65 )
40 Ring Dips
20 Wall Balls (20/14 )
Reps must be split evenly, one partner works while the other rests
SKILL WORK:
Power Snatch
WOD:
Power Snatches (95/65) 10 down to 1
Burpees 2 up to 20
For Example;
10 power Snatches
2 Burpees
9 Power Snatches
4 Burpees
8 Power Snatches
6 Burpees
Last round finishes with 1 power snatch and 20 burpees
SKILL WORK:
Bent Over Rows
SDHP
Thrusters
STRENGTH:
12 Minute EMOM
Minute 1- 8 Ring Dips
Minute 2- 8 Bent Over Rows
Minute 3- 100 m Run
WOD:
12 Minute AMRAP of:
5 Thrusters (105/75)
6 SDHP (105/75)
7 Box Jumps (24/20)
