W1D6 TEAM WOD 1: Teams of 2: For Time: 50 HSPU 50 T2B 50 Cal Row 50 DB Box Step Overs (24/20) (50/35 each hand) 50’ R DB OH WL 50’ L DB OB WL TC: 18 min • one person works at a time. Rest 5 min TEAM WOD 2: Teams of 2: For […]
W1D5 WOD 1: For Time: 9 Pull-ups 25’ HSW 36 Jumping Lunges 25’ HSW 9 Pull-ups 25’ HSW 45 Jumping Lunges 25’ HSW 9 Pull-ups 25’ HSW 54 Jumping Lunges TC: 13 min Rest 5 min WOD 2: For Time: 2 Rounds: 10 Snatch (175/125) (Power/Squat) 12 Burpees 2 Rounds: 10 Snatch (115/75) 12 Burpees […]
W1D4 STR: Snatch WOD: Every 2min for 20: 12 Back Rack Lunges (135/95) 12 Push Press CO: 2 Sets: 5/5 Single Leg Box Jumps (pick a comfortable height) 10 Weighted GHD Sit-ups Rest 1:00
W1D3 WOD 1: For Time: 400m Run 50 D/Us 800m Run 100 D/Us 1200m Run 150 D/Us TC: 20 min Rest 5 min WOD 2: “Heavy DT” 5 RFT: 12 DL (205/145) 9 HPC 6 PJ TC: 10 min CO: 5-10 min Stretch!
W1D2 STR: Strict Press WOD: AMRAP 7: 5L/5R Seated DB Press 10 Alt DB Snatch 100m Run *Choose a weight you can go UB for all CO: 3 Sets: 50m Dual KB Farmer Carry Rest :30 AHAP
W1D1 GYMNASTICS STR: Strict Ring Dips WOD: AMRAP 20: 5 HSPU 10 Burpees 15 Cal Row 20 Air Squats 25 D/Us CO: 3 Sets: 12 One Arm DB OH Walking Lunges (switch arm halfway) 12 Hollow Rocks Rest 1:30
TEAM WOD: Teams of 2 AMRAP 3: Max CJ (95/65) Rest 2:00 AMRAP 3: Max BMUs Rest 2:00 AMRAP 2: Max OHS Rest 1:00 AMRAP 2: Max CTB Rest 1:00 AMRAP :90 Max Thrusters Rest :90 AMRAP :90 Max Pull-ups
ReTest Week D5 STR: Power Clean WOD: 5 RFT: 10 DL (155/105) 20 WB (20/14) 300m Row CO: 5-10min Handstand Practice
ReTest Week D4 STR: Deadlift WOD: For Time: 800m Run 500m Row 100 D/Us 500m Row 800m Run CO: 50 GHD Sit-ups
ReTest Week D3 STR: Split Jerk WOD: For Time: 21 T2B 21 STO (135/95) 18 T2B 18 STO 15/15,12/12,9/9,6/6,3/3 TC: 20min CO: 5-10min Practice D/Us
