WOD 40-30-20-10 (CAP 20min) DB Snatch 16/24kg (R+L=2) Cal Row Sit Ups Gymnastics 5min AMRAP 5 Unbroken HSPU Kipping Score 1 rep for every set of 5 Unbroken HPSU. If you come off the wall before 5 is complete you don’t get the rep so rest and retry. *Scale HSPU to adding abmats or Pike…
Strength Deadlift 4RM (20min) Touch and Go reps WOD 12min AMRAP 9 C2B Pull Ups 18 Wall Balls 20/14lbs 15 C2B Pull Ups 30 Wall Balls 20/14lbs 21 C2B Pull Ups 42 Wall Balls 20/14lbs 27 C2B Pull Ups 54 Wall Balls 20/14lbs etc. *Every 90 second do 7 Deadlifts 80/120kg starting at 1:30 ************************************…
Mobility 15 Mins WOD- For time 60-50-40-30-20-10 KB Sumo Deadlift High Pull 24/16kg Wall Balls 20/14lbs Sit Ups * 1 Work/ 1 Rest * Swap every 10 reps then 7 Rounds 200m Sprint 15 KB Goblet Squats 24/16kg * Do run and Goblets Squats in sync with your partner. No resting.
Strength Back Squat (Deload) 3×3@50% 2×2@60% Sets on Clock 0:00,2:00,4:00,6:00,8:00,10:00 WOD 12min AMRAP 12 Toes to Bar 9 Hang Squat Cleans 42.5/30kg 6 Bar Facing Burpees
WOD 25min AMRAP 5 Plate Burpee Box Step Overs 25/15kg, 20/16′ 10 KB Snatch (Heavy) (R+L= 2) 15 Wall Balls 20/14lbs Midline 5 Rounds 30s GHD MB Sit Ups 20/14lbs 30s Rest
Strength Back Squat 3×3 @ 85% then 1×3 @ 87.5%-90% Sets on Clock 0:00,2:30,5:00,8:00(87.5%-90%) WOD- TEST For time (CAP 12min) 2K Row
Strength Weighted Push Shoulder Press 1RM (12min) WOD 5rft (CAP 15min) 9 Push Jerks 60/42.5kg 15 Pistols (R+L = 2) 200m Run
WOD 20rft (CAP 20min) 2 Ring Muscle Ups 20 Double Unders *Scale MU’s to 2 Pull Ups + 2 Dips Mobility ROMWOD
Mobility 10 Mins ******************** WOD In Pairs 30 Min AMRAP 50 Thrusters 40/30kg 40 KB Swings 24/16kg 30 Burpees to Plate 40 Wall Balls 20/14lbs 50 Box Jump Overs 24/20′ * 1 Works / 1 Rest * Must swap every 10 reps
Strength Weighted Pull Weighted Pull Ups 3RM Weighted Pull Up (12min) WOD For time (CAP 15min) 300 Double Unders 75 Pull Ups