Skill: Back Squat
4 x 3 @70-75% (1 sec pause at the bottom)
WOD:
12 min AMRAP
15 Back Squats 135/95
12 Burpees
10 Front Squats 135/95
12 Burpees
5 OHS 135/95
12 Burpees
4 x 3 @70-75% (1 sec pause at the bottom)
WOD:
12 min AMRAP
15 Back Squats 135/95
12 Burpees
10 Front Squats 135/95
12 Burpees
5 OHS 135/95
12 Burpees
Partner WOD 20 min AMRAP
10 Manmakers 40-50/25-35 (Straight armed Plank Hold)
20 Deadlifts (225/155) (Wall Sit Hold)
30 Single Arm DB Thrusters (40-50/25-35 lb) / Hollow Hold
10 Manmakers 40-50/25-35 (Straight armed Plank Hold)
20 Deadlifts (225/155) (Wall Sit Hold)
30 Single Arm DB Thrusters (40-50/25-35 lb) / Hollow Hold
Skill: Ring Muscle Up
15 - 20 min
WOD:
5 min AMRAP
8 Burpees
8 Hang Power Clean 115/75
2 min rest
15 - 20 min
WOD:
5 min AMRAP
8 Burpees
8 Hang Power Clean 115/75
2 min rest
Skill: OHS for quality
Take 15 min to get a moderate 3. THAT’S RIGHT. MODERATE. NOT HEAVY.
WOD:
Tabata Power Snatch 95/65 (4 min)
Rest 1 minute
Take 15 min to get a moderate 3. THAT’S RIGHT. MODERATE. NOT HEAVY.
WOD:
Tabata Power Snatch 95/65 (4 min)
Rest 1 minute
Skill: 800 m run
Rest 5 min
400 m run
WOD: 15 min AMRAP
20 Kettlebell Swings, 53/35
15 Wall Balls 20/14
Rest 5 min
400 m run
WOD: 15 min AMRAP
20 Kettlebell Swings, 53/35
15 Wall Balls 20/14
Skill: 2 second Pause Front Squat
10 min EMOM 1-2 @ 60-70% of 1 rm
WOD: 5 RFT
5 Full cleans 155/105 RX+ 165/115
5 S2O 155/105
10 min EMOM 1-2 @ 60-70% of 1 rm
WOD: 5 RFT
5 Full cleans 155/105 RX+ 165/115
5 S2O 155/105
Skill: 5 x 250m row sprint
Rest as needed between sets
WOD: EMOM:
7 rounds of:
Min 1: 40 DU
Min 2: 10 T2B
Min 3: 4 Burpee Box Jump Overs 24/20 (+1 every round)
Rest as needed between sets
WOD: EMOM:
7 rounds of:
Min 1: 40 DU
Min 2: 10 T2B
Min 3: 4 Burpee Box Jump Overs 24/20 (+1 every round)
Skill: For time (split however)
Teams of 2
100 AAB cals
(if larger class- team of 3 @ 150 cals)
WOD: For time
Teams of 2
100 AAB cals
(if larger class- team of 3 @ 150 cals)
WOD: For time
WOD: Partner WOD for time - 1:1 split however
40 Weighted Sit Ups (45/25 plate)
40 DB Squats AHAP (Front Rack or Back Rack)
8 Rope Climbs (½ way up → 16 up/downs → seated up downs)
40 Weighted Sit Ups (45/25 plate)
40 DB Squats AHAP (Front Rack or Back Rack)
8 Rope Climbs (½ way up → 16 up/downs → seated up downs)
Skill: 3 rounds for QUALITY
DB Walking Lunges x 12 reps (6/side, DBs held at side)
Rest :30
Hollow Hold :30 to :45
Rest :30
Wall Sit Hold :30 to :45
Rest :90
*If unable to lunge with weight, perform box step ups