WARM UP
3x
Runway lunges
3 dead ball squat cleans
5 Dead ball push press
WOD
30 Minute running clock
For time
200m Run
45 Wall balls 20/14lb
25 Burpees to 6″ target
400m Run
35 Wall balls
20 Burpees to 6″ target
800m Run
25 Wall balls
15 Burpees to 6″ target
In remaining time work to a heavy
Push jerk + Split jerk (Racks).
WARM UP
3x
100m Run
5 EB SDHP
5 EB Behind the neck push press
5 Ring rows
WOD
3 x 6 Minute rounds
5 SDHP RX-95/65lb (43/29kg)
7 HSPU’S
9 Pullups
Rest 2 Minutes between rounds.
STRENGTH & SKILLS
@ 27 Minutes
EMOM x 7
7 Push press (Floor)
Climbing in weight
Record heaviest (No push jerks)
WARM UP
3x
Runway inchworms
3 EB Power snatches
3 EB Behind the neck snatch grip push press
3 EB Back squats
STRENGTH & SKILLS
20 Minutes
1 RM Back squat
WOD
1-8
Power snatches RX-135/85lb (61/38.6kg) ADV-155/105lb (70/47.7kg)
2-16
Back squats (Floor)
18 Minute cap.
WARM UP
3x
10 Cal
5 EB GTO
3 Ball slams
WOD
Partner wod
4x
20 GTO 135/85lb (61/38.6kg) or 155/105lb (70/47.7kg)
40 Ball slams 40/30lb or 50/40lb
60 Cals
30 Minute cap.
WARM UP
3x
100m Run
6 EB Front rack lunges
4 KBS
WOD
8 x 2 Minute rounds
14 FR Lunges RX-75/45lb (34/20kg) ADV-95/65lb (43/29kg)
100m Run
In remaining time
Max effort KB Swings RX-24/16kg ADV-32/24kg
Rest 1 minute between rounds.
STRENGTH & SKILLS
5×3
Tempo Front squats
1st 3 Seconds
2nd 4 Seconds
3rd 5 Seconds.
WARM UP
3x
Runway tiger crawls
2 EB Snatch
3 EB Behind the neck snatch grip push press
2 EB Snatch balance
STRENGTH & SKILLS
20 Minutes to find a 1RM snatch (Full)
WOD
@ 25 Minutes
For time
7x
3 Snatch (Full) @85% of above
12 Wall balls 20/14lb
3 Rope climbs
22 Minute cap
Note: Record weight for 1RM along with weight used in wod.
WARM UP
3x
10 Cal
5 KB Stiff leg dead lifts
3 EB Strict press
2 EB Push jerks
WOD
30 Minute AMRAP
30 Dead lifts RX-135/95lb (61/43kg) ADV-155/115lb (70/52kg)
20 STO RX-115/75lb (52/34kg) ADV-135/95lb (61/43kg)
@ 12:30 Run 1.6km and then carry on where you left off
Note: Only one barbell to be used, you will change your weight for each lift.