WOD
Strength
Every 2min for 8min
1-2 Deadlifts @ 90%
Conditioning
21-15-9
– Row/bike for cals or run 240m/160m/80m
– Power Cleans @ 115/75
– Burpees
*15min time cap
WOD
Strength
Every 4min for 20min
5 strict press
4 push press
3 push jerks
2 split jerks
*above done as unbroken complex
Accessory
3rds of
10 DB Hex Press
8 DB Chest Press
6 Arnold Press
60sec rest
*each set unbroken
WOD
1000m row
1-1-2-3-5-8-13-21
– DB Hang Squat Clean
– DB Thrusters
– Burpee Over DB
1000m run
*25min time cap
WOD
Strength
Pause Hang Power Snatch 2-2-2-2-2
*pause 2sec @ knee
Conditioning
9min AMRAP
12 KB Snatch (6/side)
9/7 Strict Pull-Ups
WOD
Strength
10min EMOM
3 Tempo Box Squats @ 21×1 @ 65%
*box at parallel
Conditioning
5rds:
15 Deadlifts @ 185/125
15 Wall Balls
*12min time cap
WOD
Strength
Floor Press 1-1-1-1-1-1
*go on every 90seconds
12min AMRAP
– 3 strict handstand push-ups
– 10 sec handstand hold
– 6 toes to bar
– 15sec tuck hang
– 9 push-ups
– 20sec straight arm plank
WOD
Every 4 minutes for 32 minutes (8rds)
– 15/12 cal row/bike
– 30 double unders
– 200m run
WOD
Strength
Every 2 minutes of 8minutes
1-2 Front Squats @ 90%
Conditioning
– 50 Double KB Front Rack Lunges @ 24/16
– 1 mile run or 2km row or 4.8km bike
*15min time cap
WOD
3rds
– 10sec standing wall facing hollow hold
– 10sec standing wall arch
– 10sec handstand wall hollow
– 10sec handstand wall arch
– 15sec hollow hold
– 15sec arch hold
– 15sec PVC pass throughs
4rds
8 Z-press with 5sec pause on last rep
*go on every 90seconds
4rds
8 tempo bent over rows @ 30×0
*go on every 90seconds
Finisher
– 100 empty barbell bench press
– 3min deadhang
*break down however you want to
*10min time cap
WOD
4min AMRAP until completion*
– 250/200m row
– 15 slam balls 30/20
– 200m run
– max wall balls
*continue until 100 wall balls
*24min time cap
WOD
10min AMRAP
2-4-6-8-10…
– Dumbbell Bench Press
– Strict Pull-Ups
5min rest
10min AMRAP
2-4-6-8-10…
– Ring Rows
– Push-Ups
– Sit-Ups
WOD
Strength
10min EMOM
Squat Clean + 2 Front Squats
Conditioning
21-15-9
– Deadlift (225/155)
– Box Jumps (24/20)
*10min timecap
*only step down on box
