STRENGTH Snatch 8×1 @75% of 1RM 1 Hang Snatch + 1 Full snatch 000,130,300,430,600,730,900,1030 *Not touch and go WOD For Time (7 min cap) 21-15-9 Deadlifts TTB @100/70 PEAK For Time (15min CAP) 10-9-8-7-6-5-4-3-2-1 Muscle Ups *Complete 50 Double Unders before each round of Muscle Ups
STRENGTH Ring Dip 7×3 Weighed Ring Dips 0:00 2:00 4:00 6:00 8:00 10:00 12:00 WOD 14 min AMRAP 40/30 Cal Row 75 DU 40 Wall Balls 75 DU 20 Squat Cleans 75 DU 10 Jerks @60/42.5 PEAK Strict Press 4×10@75% Inbetween complete: Farmer’s Carry 4×50′ As heavy as possible
STRENGTH Pull Up EMOM 10 mins 5-10 Kipping Pull Ups *Aim for consistency through each set WOD For Time (12-15 mins) 5 Rounds 20 Alt DB Snatch 12 Box Jump Overs @25/15 @24/20 *Athletes must clear the box PEAK AMRAP 8 Minutes 3 Hang-Squat (93/65) Bike 12/7 Calories
STRENGTH Clean and Jerk 8×1 @80% of 1RM 2 Full Cleans + 1 Jerk 000,200,400,600,800,1000,1200,1400 *Cleans are not touch and go WOD For Time (15 min cap) 1.2k Run 40 Alt Pistol Sqauts 50 Med ball Sit Ups 40 Alt Pistol Squats PEAK Back Squat 5×5@82.5% of 5RM Back Squat
WOD Partner WOD Run 800m together 50 Hang power Cleans 25/40 kg 50 wall ball sit ups 14/20 lbs 50 Box jumps 20/24 50 american KB swings 16/24kg 50 Goblet squats 16/24kg 50 push press 25/40 kg 50 T2B 50 Burpees 50 jumping pull ups 50 front rack lunges 25/40 kg 400m OH plate carry one…
CORE 5×15 second hanging L-sit hold Superset with 10 Hip extensions Rest 90 seconds between efforts WOD 20 Min AMRAP 75 DU 7 Deadlift 5 Hang Squat Cleans 3 Push Press @70/52.5 KG PEAK Back Squat Find New 5RM Back Squat
STRENGTH Bench Press 5×7 @75% of 1rm 000,200,400,600,800,1000,1200 WOD For Time (15 min cap) 25 Burpee box Jump Overs 100 Wall Balls 25 Burpee Box Jumps Overs @ (24/20) PEAK 5 Rounds: 20 Kettlebell Swings (32/24) 15 Toes to bar Row 500m Rest 2:00
Olympic Lifting Snatch 5×3 Snatch Deadlift @80% of 1rm 5×1 Full Snatch @80% of 1rm 000,130,300,430,600,730,900,1030,1200,1330 * WOD For Time (7 min cap) Grace 30 Clean and Jerk @60/42.5kg * PEAK 10min AMRAP 50 Calorie Assault Bike 50 DB Snatch (22.5/15) (Switch hands anytime) 50 Handstand Push-Ups
Strength Ring Dip 5×3 Weighted Ring Dips Immediately into 8 kipping dips 000,230,500,730,1000 * WOD 15 Min AMRAP 200m Run 20m SGL Arm OH DB Lunge 5 Bar MU @25/15kg *10m R + 10m L * PEAK AMRAP 9 Minutes Run 200m 3 Rope Climbs
Strength Back Squat 5×5 @80% of 1rm 000,230,500,730,1000 * WOD For Time (15 min cap) 10 Rounds 14/10 Cal Row 10 HSPU * PEAK Strict Press 3×10@72.5% Inbetween complete: Farmer’s Carry 5×50′ As heavy as possible