Strength: Strict Press

95% x 10 every 90 secs

 

Cond: Partner WOD – 2 x 15min AMRAP

Bike Cals

Burpees

– 5 min Rest

Row Cals

Wall Balls

*Partners have max reps and choose when to switch.  Partners can work at same time but on different movements.  

 

Oly:

Clean and jerk @ 90% x 10 every 90 seconds

 

Cond:

5 RFT

15 box jumps

3/2 rope climbs

 

S: step ups or lower box, 3 rope pull-ups or 3 ground to standing

Isometric: 3 rounds (15 sec trasition)

1 min Hollow hold (on ground)

1 min Superman hold

1 min Wall sit (1 leg for +)

1 min Dead hang

 

Cond: "1/2 Cindy" AMRAP 10

5 Pullups

10 Push ups

15 Air squats

 

Cooldown stretch

 

Strength: RDLs

2 X 10 Barbell single leg 

 

4 min Row (Cals)

3 min Lateral Burpees over Bar

2 min Dead lifts RX 225/155, S 185/125

*No rest

 

Strength: Front Squat @ 90% every 90 sec x 10

 

Cond: Every 2 mins for 10 mins

12 HSPU

8 Front rack BB reverse Lunges 115/75

Scale: Elevated HSPU, 95/55

RX+: 135/85

 

Oly: Snatch

– @ 90% every 90 sec x 10

 

Strength: Push Press

– build to a heavy 5RM

 

Cond: 500m row TT

 

Oly:  Jerk Complex

1PJ + 2SJ

 

Cond: 3 x AMRAP 10 w/4 min rest

AMRAP 10

Bike cals 10/7

STOH 115/85#

– 4 min rest – 

 

AMRAP 10
Row cals 15/10
10 Ring dips
– 4 min rest – 

 

AMRAP 10
10 TTB

30 DU
– 4 min rest – 

 

*optional to do with partner

 

 

 

Strength: Back Squat

10 x 90Secs @ 90% of 1RM

 

Cond:  21-15-9

Thrusters 95/65#

Pull ups

Box jumps 24/20

*Scale as needed

1) Aerboic capacity at a conversational pace

2000m row

 

2) Strength

3×10 DB curls and presses 

3×20 banded soldier march

 

3) Coach led stretch

 

 

Strength:  Deadlift 

10 intervals x 90 seconds @ 90%

 

Cond:  EMOM 10

ME Bar over Burpees

*Choose how many burpees you will do each minute.  The lowest amount you do in any minute will be your score.