WU: 

2 rounds

10 Cal row

10 Push up

10 Air squat

 

2 rounds

10 hang muscle clean

10 front squat

10 push press 

 

Oly Complex:  Work to heavy load

1SC + 2FS + 1PJ

 

Cond: AMRAP 24

5, 10, 15, 20…

Devils press @ 35/20#

TTB

HSPU

 

 

3 rds
10 Power Snatches @ 95/65#
10 Thrusters @ 95/65#

*This is a long, arduous wod.  Consider scaling and doing teams of 3 especially if you aren't comfortable with all the movements.  Set your workout up to work hard AND have fun!!  

 

100/80 cal row

 

"Cindy"

10 rounds

5 pull ups

10 push ups

15 air squats

 

100/80 cal row

 

"Grace"

30 Clean and Jerks 135/95

 

100/80

 

"Karen"

150 Wall balls

 

100/80

 

"Erika"

500 DU's

WU:  Accumulate 1 Min on each

1 Min L-hang (Pull up bar)

1 Min L-Sit (dip position on rings)

*scale knee up holds, rings can be replaced with boxes

 

Skill:  TTB technique 

1) flick kicks

2) pendulum 

* stringing together 

 

Oly accessory: High Hang Clean Pulls

5×3 @ a load close or above 1rm 

 

Cond: For Time

1000m Row

1 mile run

*start with either one 

WU: 5 mins DUs

 

Skill: Pistols

*work on the best pistol position you have

 

Cond: AMRAP 14

3,6,9,12…

Deadlifts @155/105

Burpees Over Bar

Wall Balls 20/14

WU: 3 Rounds

30 secs on, 10 secs off

Close grip mid plank (elbows slightly bent in push up position)

Wall Sit

 

Skill: Ring Dips – Strict/Kipping

 

Oly accessory:  High Hang Snatch Pulls

5×3 @ slightly heavier than max snatch

 

Cond:  "Fran"

21-15-9

Thrusters

Pull ups

RX 95/65

S1 65/45

S2 45/35

Scale pull ups as needed

Skill: Rope climb technique 

 

Cond: Partner Wod

5 RFT

60/45 Cal row

60 KB swings 53/35 (American)

6 Rope climbs 

S: lower KB weight, 3 back to feet rope climbs 

WU: 2 rounds

10 TTR

10 PVC OHS

10 Split squats 

 

Strength:  Clean Grip Deadlift

5×3 at heavy clean load

 

Cond:  AMRAP 22

22 Burpees

22 DB GTOH 50/35 (alt)

22 Split squats 

22 DB OHS 50/35

 

*scale as needed