WOD:
A.)
3×5 BACK SQUATS
*ADD 5LBS
B.)
4 ROUNDS:
20 – FRONT RACK LUNGES
15 – TOES-TO-BAR
Rx: 95LBS/65LBS
Sx: 75LBS/45LBS
WOD:
A.)
6 SETS:
SNATCH + HANG SNATCH
*2 MIN. REST
B.)
5 ROUNDS:
HANG POWER SNATCH x 10
DOUBLE UNDERS x 30
Rx: 95LBS/65LBS
Sx: 75LBS/45LBS
WOD:
A.)
4 SETS:
FLOOR PRESS (4-6 REPS)
*90 SEC. REST
STRICT PULL-UPS (MAX. REPS)
*90 SEC. REST
B.)
5 ROUNDS:
10 – HAND RELEASE PUSH-UPS
20 – KB SWINGS
200M RUN
Rx: 55LBS/35LBS
WOD:
5 SETS:
400M RUN
25 – WALL BALLS
*3 MIN. REST
WOD:
“TEAM 50’s”
(4 PARTNER TEAM)
50 – CAL ROW
50 – KNEES 2 ELBOWS
50 – WALL BALLS
50 – BOX JUMP OVERS @ 20″
WOD:
A.)
MUSCLE-UP SKILL WORK
B.)
“NANCY”
(5 ROUNDS)
400M RUN
15 – OVERHEAD SQUATS
Rx: 95LBS/65LBS
Sx: 75LBS/45LBS
WOD:
A.)
4 SETS:
5 x DEADLIFTS
*20 SEC. REST
4 x WALL CLIMBS
*20 SEC. REST
B.)
FOR TIME:
40 – DOUBLE UNDERS
20 – KB SWINGS
10 – HANDSTAND PUSH-UPS
600M RUN
10 – HANDSTAND PUSH-UPS
20 – KB SWINGS
40 – DOUBLE UNDERS
Rx: 55LBS/35LBS
WOD:
A.)
4 SETS:
TURKISH GET-UPS (3x EACH ARM)
*90 SECOND REST
L-SIT TUCK TO EXTENSION (7-10 REPS; 2-5 SECONDS)
*90 SECOND REST
B.)
10 MIN. EMOM
5 – KB THRUSTERS
MAX. REPS – DOUBLE UNDERS
(SCORE = DOUBLE UNDERS)
WOD:
A.)
15-20 MINUTES TO ESTABLISH A 1 REP MAX. CLEAN & JERK
B.)
FOR TIME:
500M ROW
50 KB SWINGS
100 AIR SQUATS
500M ROW
WOD:
A.) BACK SQUAT
3×5
*ADD 5LBS
B.)
5 ROUNDS FOR MAX. REPS
60 SECONDS: PULL-UPS
60 SECONDS: RING DIPS
60 SECONDS: BURPEES
*REST 60 SECONDS