Strength DB Row + Pull Up Strength Work 7×5 Single arm DB row (use bench) Straight in to: 3 Strict C2B Pull Ups 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 * WOD For Time (12-15 mins) 10 Rounds 200m Run 12m HS Walk/ Handstand Push Ups * PEAK Front Squat 5×5 @65% of 1RM Front…
Strength 2 Position Pause Deadlift 7×3 – @65% of 3rm 000,200,400,600,800,1000,1200 Pause #1 below knee Pause #2 above knee Each pause = 2 seconds * WOD For Time (12 min cap) 75 Push Ups 50 KB Snatch (25R+L)@24/16kg 25 Calorie Bike or Row *Break up KB Snatch however * PEAK Skill Work 7 x 3-7…
Gymnastics/Strength Handstand Push Up 6×5 Strict 000,130,300,430,600,730 * WOD 15 Min EMOM 2 Hang Squat Snatch *No prescribed weight. Reps must be unbroken score=total weight moved eg: 15×2=30x100kg=3000kg * PEAK 3 Rounds 5min AMRAP 20 Wall-balls 20/14lbs 20 Handstand Push Ups 10 Burpee Box jump overs 24/20′ Max Calorie Row/Bike *No rest inbetween
Strength Back Squat (Test) 20 Minutes to find 1rm * WOD For Time (12-14 min cap) 3 Rounds 400m Run 15 T2B 5 Squat Cleans @ 70/47.5kg * PEAK Push Press 5×5 @ 80% of 1RM Strict Press Inbetween Sets 10 DB Bent over each side 30/22.5kg REST AS NEEDED INBETWEEN
Strength Deadlift (Test) 20 Minutes to find 3rm * WOD For Time (9-11 min cap) 10-20-30 Burpees Wall Balls @ 20/14lbs * PEAK Every 90 Seconds for 12min @ 65% of 1RM Snatch 1 Squat Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat