Mobility 10 Mins WOD- ‘Barbara’ 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest Time each round. Score is total time to complete the workout. Write time each round is completed in on the board.
Mobility 10 Mins WOD- ‘Air Force’ 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Weight 40/30kg Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next…
Skill Running WOD Emom 7 Mins 5 Touch and Go Power Cleans AHAP ‘Then’ Death by Front Squats 40/25kg Every Min Add 2 Reps Until Failure
Strength Squat Clean 5X5 @ 70% WOD Emom 8 Mins 5 Strict Pull Ups ‘Then’ 10-1 Bar Hop Burpees Deadlifts 100/60kg
Skill Complex X5 Sets AHAP 1 Power Clean 1 Power Jerk 1 Front Squat 1 Hang Squat Clean 1 Split Jerk 2 Mins Rest Between Sets WOD- ‘Jackie’ 1 Km Row/Run/Bike 50 Thrusters 20/15kg 30 Pull Ups
Strength Back Squat 5X5 @ 75% WOD- Partner 21-15-9 KB Snatch Right Arm 24/16kg Box Jumps 24/20′ KB Snatch Left Arm 24/16kg Box Jumps 24/20′
Mobility 10 Mins WOD- ‘Lucky 13’ 3 Rounds for Time 13 Push Ups 13 Sit Ups 13 Box Jumps 24/20′ 13 KB Swings 24/16kg 13 Push Press 40/25kg 13 Lunges 10/5kg OH 13 Mountain Climbers 13 K2E 13 Pull Ups 13 Dips 13 Squats 13 Back Ext 13 Burpees
Mobility 10 Mins WOD Death by Burpees Increase by 2 Reps each minute until failure Then 15 Min Amrap 10 Power Cleans 60/40kg 10 Bar Bell Roll Outs
Skill Running WOD Amrap 16 Mins 3 Clean & Jerks 60/40kg 6 HSPU 9 Burpees
Strength Squat Clean 5X5 @65% Accessory 5 Max Sets of Horizontal Ring Rows Rest 2 Mins between Sets WOD Emom 10 Mins 7 Strict Pull Ups 50 DU’s