WOD
Each for time:
Run 1600 m
Run 800 m
Rest 5 mins between efforts.
*19min time cap
Replace each 1600 m of running with 4800 m on the Schwinn Airdyne, 2000 m on the Concept 2 Rower
WOD
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Hang Squat Cleans (135/95 lbs)
10 Shoulder to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)
WOD
3 rounds for time of:
50 Double Unders
15 Dumbbell Clean & Jerks, 50/35 lbs
*10min time cap
If no dumbbells are available use a barbell, 95/65 lbs.
WOD
12 rounds, 1 min each of:
Shuttle Run, 12x 10 m
max reps in remaining time Push-ups
Rest 2 mins between each round.
WOD
Teams of 2
30-24-18 reps, for time of:
-Squat Clean Thruster, 135/95 lbs
-L-Sit Pull-up
*25min time cap
WOD
Back Squat 2-3-5-10-2-3-5-10
Use the same weight for each set.
WOD
Teams of 2
3 rounds for time of:
Partner A:
20 Deadlifts, 155/105 lbs
15 Hang Power Cleans, 155/105 lbs
10 Push Jerks, 155/105 lbs
Partner B:
20 Deadlifts, 155/105 lbs
15 Hang Power Cleans, 155/105 lbs
10 Push Jerks, 155/105 lbs
*30min time cap
WOD
Every 3 mins for 30 mins do:
12/8 Cals on the rower or 15/10 on the bike
*each rd should be 30sec or less
“What makes a weightlifting program successful? Your hard work and dedication.”
Greg Everett
WOD
Squat Snatch 3-3-3-3-3-3
*go on every 5 minutes
