Skill: Bench Press/Thruster Warmup
WOD: Team TJ – Teams of 2
10 Bench Press 185/135
10 Strict Pull Ups
Max Unbroken set of Thrusters 135/95
*Complete as many rounds needed to reach 100 Thrusters
WOD: Team TJ – Teams of 2
10 Bench Press 185/135
10 Strict Pull Ups
Max Unbroken set of Thrusters 135/95
*Complete as many rounds needed to reach 100 Thrusters
WOD: Teams of 2
3 Rounds – 2 minutes per Station, splitting reps however
Tire Flips
Handstand Walk or Bear Crawl - 50ft (25ft down n back)
Weighted Box Push 90/45 50ft - (25ft down n back)
3 Rounds – 2 minutes per Station, splitting reps however
Tire Flips
Handstand Walk or Bear Crawl - 50ft (25ft down n back)
Weighted Box Push 90/45 50ft - (25ft down n back)
Skill: Overhead Squat (Front Squat for CFL)
Every 3 minutes for 5 rounds
5 reps
*Starting around 60% build to a HEAVY 5
WOD: Teams of 2 to 3
5 min max cal AAB
5 min max HSPU (Scale Dbl KB Push Press)
Every 3 minutes for 5 rounds
5 reps
*Starting around 60% build to a HEAVY 5
WOD: Teams of 2 to 3
5 min max cal AAB
5 min max HSPU (Scale Dbl KB Push Press)
WOD: Teams of 2
6 Rounds for Time (3 each)
500m row
400m run
*Switch after each round
Score is time
6 Rounds for Time (3 each)
500m row
400m run
*Switch after each round
Score is time
Skill: Every 2 minutes for 7 rounds
2 Power Cleans (Deadlifts for CFL) + 3 Box Jumps
*Both movements done in the same 2-minute round
WOD: Teams of 2
15 min AMRAP
2, 4, 6, 8, 10, 12 etc
Air Squat
2 Power Cleans (Deadlifts for CFL) + 3 Box Jumps
*Both movements done in the same 2-minute round
WOD: Teams of 2
15 min AMRAP
2, 4, 6, 8, 10, 12 etc
Air Squat
WOD: Teams of 2
For Time
100 Calories (Row or Bike)
100m Plate Carry 45/25
80 Burpees
100m Plate Carry 45/25
60 Sit Ups
100m Plate Carry 45/25
40 Plate Step Ups
For Time
100 Calories (Row or Bike)
100m Plate Carry 45/25
80 Burpees
100m Plate Carry 45/25
60 Sit Ups
100m Plate Carry 45/25
40 Plate Step Ups
18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups 100/65
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups 100/65
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
Skill: Press Complex
Every :90 for 8 rounds
3 Strict Press + 3 Push Press
*Build over the 8 rounds. NO FAILED ATTEMPTS
WOD: For Time
50 D-Ball Over Shoulder AHAP
Every :90 for 8 rounds
3 Strict Press + 3 Push Press
*Build over the 8 rounds. NO FAILED ATTEMPTS
WOD: For Time
50 D-Ball Over Shoulder AHAP
Skill: Back Squat
Every :90 for 6 rounds
6 reps @ 60-65%
WOD: 3 rounds for time
20/15 Cal Row or 15/10 Cal AAB
20 DB Hang Power Clean and Press 40-50/25- 35
20 Box Jump Overs
Every :90 for 6 rounds
6 reps @ 60-65%
WOD: 3 rounds for time
20/15 Cal Row or 15/10 Cal AAB
20 DB Hang Power Clean and Press 40-50/25- 35
20 Box Jump Overs
Skill: 10 minutes to work on a Gymnastic weakness
WOD: Every :45 for 30 rounds
A) 50ft Farmers Carry AHAP
B) 20 Double Unders
C) 1 Bar Muscle Up (Scale: 2 C2B – 3 Pull Ups – 4 Kip Swings)
*Rotate through movements
WOD: Every :45 for 30 rounds
A) 50ft Farmers Carry AHAP
B) 20 Double Unders
C) 1 Bar Muscle Up (Scale: 2 C2B – 3 Pull Ups – 4 Kip Swings)
*Rotate through movements