WU:

Run 1 lap

20 squat jumps

20 reverse lunges

 

Strength:

Find 1RM front squat

 

Cond:

For time:

12 bar muscle ups

30 power cleans

 

RX:185/125

S1: C2B, 155/95

S2: pull-ups, 95/65

 

1) Hip circle work

 

2) Crossover symmetry

 

3) EMOM 10

1 strict pull-up with max weight

 

4) Make-ups/open gym

WU:

2 rounds:

10 good mornings

10 sit-ups

5 inch worms

 

Strength:

Find 1RM deadlift

 

Cond:

"Villian Partner WOD"

5 rounds

1/2 lap

ME plate burpees

*Your partner is not your friend. Today, they are your opponent. While one partner runs a lap, the other does as many burpees as possible. The score will be the number of burpees you complete during your partner's runs. That means you do not want to take too long or your partner will score more burpees!

WU: 

2 rounds:

30 sec. handstand hold

15 ring rows

5 pull-ups

 

Strength:

Find 1RM strict press

 

Cond:

For time:

Row 500m

50 thrusters

50 ab-mat sit-ups

50 DB OH lunges

Run 1 lap

 

RX: 75/55, 50/35

S1: 55/45, 35/25

S2: 45/35, 25/15

WU:

3 rounds

10 PVC snatches

10 air squats

 

Strength:

Find 1RM back squat

 

Cond:

"Isabel"

30 snatches

 

RX: 135/95

S1: 95/65

S2: 65/35

"Villian Partner WOD"

5 rounds

1/2 Lap

ME Plate Burpees

*Your partner is not your friend. Today, they are your opponent.

While one partner runs a lap, the other does as many Burpees as possible.

The score will be number of burpees.  That means, you do not want to take too long running or your partner will score more burpees.  Good Luck!!

 

WU:

Run 2 laps

 

Strength:

1) Warm up to about 85% of 1RM front squat

2) Every 90 seconds for 10 rounds, 1 front squat @ ~85% of 1RM

 

Cond: 3 Rounds for max reps

1 minute on, 20 seconds off of:

Row Cals

Box overs

HSPU

TTB

 

1) Hip circle work

 

2) Crossover symmetry

 

3) EMOM 10

1 strict pull-up with max weight

 

4) Make-ups/open gym

WU:

3 rounds

10 PVC OHS

10 supermans

 

Strength:

1) Warm up to about 85% of 1RM back squat. *No sticking point in squat, fluid movement 

2) Every 90 seconds for 10 rounds, 1 back squat at ~85% of 1RM 

 

Cond:

3 rounds

15 hang power cleans

15 lateral burpees over the bar

 

*12 min. time cap

 

RX: 135/95

S1: 95/65

S2: 65/45

WU:

Row 250m

20 good mornings

20 push jerks

 

Strength only:

1) Warm up to about 85% of 1RM strict press. *No sticking point in press, fluid movement

2) Every 90 seconds for 10 rounds, 1 strict press at ~85%

 

3) Warm up to about 85% of 1RM deadlift. *No sticking point in deadlift, fluid movement

4) Every 90 seconds for 10 rounds, 1 deadlift at ~85%