WU:  Bike/Row for 3 mins

 

4×10 Split DB Arnold Presses

*stand in split jerk position completing 5 DB Arnold presses then 5 on other leg.  

 

4×10 High to Low plank

*5 going down on left first then 5 going down on right first

 

4×15 Supermans

* 1 second hold at too keeping your head down through your arms.  Can also hold PVC pipe 

 

WU: 3 Min ME DU's (record)

 

Oly Accessory: Clean Pull Unders

5×3 @ lowest starting height possible

 

Cond: Parter AMPRAP 4×5 Mins W/ 1 min rest

1) Row Cals

2) KB swings 53/35

3) Box Jumps 24/20"

4) Sit ups

RX+  74/53#, 30/24", GHD situps

 

WU: 3 Min ME DU's (record)

 

Skill: HSPU

Strict, Kipping, Free standing

*use bumpers and mat to work into depth

 

Strength: 3 rounds

10 strict TTB

20 OH Side bends (PVC)

*tuck stomach and lock hips

 

Cond: For Time (10 Min Time Cap)

9-7-5

Thursters 115/85

Strict HSPU

S1 – HSPU, 95/65

S2 – Push ups, 75/55

WU: 3 Min ME DUs (record)

– stretch

 

Strength: OHS

5 x 5 @ heavish load

 

Cond: For Time (18 Min Time cap)

100 BOBs

100 Power CnJs 95/65

100 Pull ups

*break up as needed 

 

 

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