Mobility 10 Mins WOD- Partner 400m run 100 Burpees 90 KB Swings 24/16kgs 80 Pull Ups 70 Sit Ups 60 Box Jumps 24/20′ 50 Wall Balls 20/14lbs 40 Thrusters 40/30kg 30 Front Squats 40/30kg 20 Push Press 40/30kg 10 Clusters 40/30kg 400m Run
Olympic Lifting Snatch Priority 1 Snatch Pull + 1 Power Snatch + 1 OHS Work up to max weight (15min) WOD 3 Rounds For Time (CAP 15 Min) 30 Pull Ups 30 Push Ups 30 Thrusters 20/15kgs
Strength/Skill HSPU (A) In 10 Mins Find Max Deficit HSPU(Kipping) (B) 3 Max Effort Sets of Kipping HSPU Rest 3 Mins Between Sets WOD 2 Rounds Every 3 Mins For 15 Mins (5 Sets) 7 Deadlifts 60/42.5kg 5 Hang Power Cleans 60/42.5kgs 3 Thrusters 60/42.5kgs
WOD 4 Rounds for Time 200m Run 20 KB Push Press 24/16kg (Right Arm) 200m Run 20 KB Push Press 24/16kg Left Arm 1 Min Rest Between Rounds Skill Muscle Up Practice?Skill False Grip Strengthening Emom 10 Mins 5-10 False Grip Pull Ups 5-10 False Grip Ring Rows
Strength Deadlift 7×3 7 Sets to build to heavy 3 Sets on clock 1:30,3:00,4:30,6:00,7:30,9:30,11:30 WOD Elizabeth (CAP 10Min) 21-15-9 Power Cleans 60/42.5kg Ring Dips
WOD 20Min AMRAP 10 KB Snatch Right Arm 24/16kg 20m Handstand Walk/ 20 Handstand Kick Ups to Wall 10 KB Snatch Left Arm 24/16kg 20 Split Jumps (R+L = 1) Mobility ROMWOD 15 Mins
Mobility 15 Mins WOD – Partner Max rounds in 30 Minutes 2 Person WOD, 1 male/1 female Each athlete must complete the movement before advancing to next station 15x Wall Balls 20/14lbs 15x Box Jumps 24/20″ 12x Pull-ups 10x Burpees 10x Knees to elbows
Strength Shoulder Press (A) 3RM (12Min) (B) @80% of (A) do 3×5 Sets on clock 15::00,18:00,21:00 WOD ”Karen” (CAP 15Min) 150 Wall Balls 20/14lbs
Strength/ Skill Clean and Jerk 1 Squat Clean + 1 Push Jerk + 1 Split Jerk Work up to heavy single for Complex 15 Min Running Clock WOD 21-15-9 (CAP 10Min) Ring Dips Hang Squat Cleans 30/20kg
WOD 3 x 5Min AMRAPS 400m Run 30 Toes to Bar Max Effort Double KB Push Press 16/12kg in remaining time Rest 2min between rounds Score = Total Reps of KB Push Press Midline/Core 3 Rounds 1Min GHD’s/ Ab Mat Sit Ups 1Min Rest