Mobility 15 Mins WOD For time Teams of 3, all Male or all Female if possible Row 300 calories 90x Hang Squat Clean 50/35kg 300x Double-Unders 90x Power Snatch 50/35kg 300x Box jumps 24/20″ 90x Push Press 50/35kg 300x Wall Balls 20/14lbs ———- One athlete working at a time, finish one station before moving…
WOD 25Min AMRAP 50 Cal Row/ 600m Run 25 Burpee Broad Jump 25 KB Swings 24/16kg 50 T2B or GHD’s 25 KB Swings 24/16kg 25 Burpee Broad Jump CORE For Quality 4 x 15 Hollow Body Push Ups (Sqeeze butt and quads) Rest 1min between sets
Strength Back Squat 6×4@75% Sets on clock 0:00,3:00,6:00,9:00,12:00,15:00 WOD 12Min AMRAP 10 Wall Balls 20/14lbs 6 Strict HSPU or 10 Kipping HSPU 10 SDHP 42.5/30kg
Strength/ Skill Snatch Priority (A) Drop Snatch (10min) 5x7reps at very light weight (speed and technique) Sets on Clock 0:00,2:00,4:00,6:00,8:00,10:00,12:00 (14:00-24:00 work on B) (B) Snatch Grip Push Press from behind the neck (10min) Play around on empty barbell thinking about positioning then add weight and build to a Heavy 3 Reps WOD ”Light &…
Skill Rope Climb Technique (10min) or Handstand Walk Practice (10min) Record Longest Unbroken Distance WOD For Time (CAP 25Min) 3000m Row/ Run 15 Rope Climbs Split up as you like
Strength/Skill Snatch Priority 1 Snatch Balance + 2 Overhead Squats (From rack) Work up to max weight (15min) WOD For TIme (15Min) 50-40-30-20-10 OHS 20/15kg Double Unders Scale number to 40/30/20/10 if necessary
Mobility 15 Mins WOD- ‘Lalich’ 30 Min Amrap Team WOD 3 players (at least 1 female), partition work as desired Run 400m (entire team) 150x Box jumps 20′ 75x Push press 35kg 125x Squats 150x Overhead walking lunge steps 15kg Plate Run 400m (entire team)
Strength Bench Press 5×5 @75% Sets on clock 0:00,2:30,5:00,7:30,10:00 WOD 3rft (CAP 15Min) 30 Wall Balls 20/14lbs 15 Deadlifts 120/80kg 7 Muscle Ups/ Pull-Ups & Dips
Strength Deadlift – Speed 6×2 @70% Sets on clock 0:00,3:00,6:00,9:00,12:00,15:00 WOD For time (CAP 15Min) 5-4-3-2-1 Ring Muscle Ups/ Bar Muscle Ups/ Pull-Ups & Dips Squat Clean and Jerk 70/47.5kg 400m Run 5-4-3-2-1 Ring Muscle Ups/ Bar Muscle Ups/ Pull-Ups & Dips Power Clean and Jerk 70/47.5kg
Strength Weighted Strict Pull Up (A) 5×3 Make all sets challenging, but score heaviest set of 3 (B) 1 max effort set of bodyweight strict pull ups Sets on clock 0:00,2:00,4:00,6:00,8:00,(12:00 Max effort BW) WOD 5Min AMRAP Snatch 60/42.5kg *5 Bar facing Burpees every minute starting at 0:00 Rest 2Min 5Min AMRAP Clean and Jerks…