WOD
2 person teams
4 rounds
partner 1: 10 WBS
partner 2: 10 pushups
*switch after each
4 rounds
partner 1: 10 box jumps
partner 2: 10 air squats
*switch after each
2 person teams
4 rounds
partner 1: 10 WBS
partner 2: 10 pushups
*switch after each
4 rounds
partner 1: 10 box jumps
partner 2: 10 air squats
*switch after each
Skill
20-25 Mins of Practice
1 Rope Climb+ 15' HS Walk or :30 HS hold
WOD
10-9-8-7-6-5-4-3-2-1
Wall Ball Shots (20/14)
American KBS (70/53)
20-25 Mins of Practice
1 Rope Climb+ 15' HS Walk or :30 HS hold
WOD
10-9-8-7-6-5-4-3-2-1
Wall Ball Shots (20/14)
American KBS (70/53)
Active Recovery
20 mins of:
10 SDLHP (53/35 KB)
20 abmat situps
10x10m shuttle run
20 double KB deadlifts
10 cal bike
20 knee raises or TTB
10x10m shuttle run
20 DU or 40 singles
20 mins of:
10 SDLHP (53/35 KB)
20 abmat situps
10x10m shuttle run
20 double KB deadlifts
10 cal bike
20 knee raises or TTB
10x10m shuttle run
20 DU or 40 singles
Strength
Squat Clean/Jerk Complex
6 sets building from 60%
1 hang squat clean +1 power clean+1 split jerk
*superset with 10-20 unbroken DU
WOD
"Grace"
Squat Clean/Jerk Complex
6 sets building from 60%
1 hang squat clean +1 power clean+1 split jerk
*superset with 10-20 unbroken DU
WOD
"Grace"
Strength
Back Squat
5@70%
3@80%
5@70%
2@85%
5@70%
1@90%
*superset with 5 ab wheel rollouts
WOD
5 RFT
5 ring/box dips
Back Squat
5@70%
3@80%
5@70%
2@85%
5@70%
1@90%
*superset with 5 ab wheel rollouts
WOD
5 RFT
5 ring/box dips
Strength
Snatch Grip Deadlift
10-8-6-4-2
60% 65% 70% 75% 80%
*superset with 10 KB windmill (5 per side)
WOD
Run 1 mile
100 Burpees
*break up any way
Snatch Grip Deadlift
10-8-6-4-2
60% 65% 70% 75% 80%
*superset with 10 KB windmill (5 per side)
WOD
Run 1 mile
100 Burpees
*break up any way
WOD
Team "Double Fran" 2person
1000m row buy in (500m each)
21-15-9
thruster (95/65)
pull up
9-15-21
thruster (95/65)
pull up
1000m row cash out (500m each)
Team "Double Fran" 2person
1000m row buy in (500m each)
21-15-9
thruster (95/65)
pull up
9-15-21
thruster (95/65)
pull up
1000m row cash out (500m each)
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