TEAM WOD:For Time: Teams of 2 100 T2B 90 Synchronized Air Squats 80 Pull-ups 70 Synchronized Back Squats (45/35) 60 Push-ups 50 Synchronized OHS (45/35) 40 KBS (1.5/1) 30 Synchronized Thrusters (45/35) 20 Ring Dips 10 Synchronized Burpees over the Bar * Switching every 5 reps on movements not Synchronized.
Cycle 1 W4D5 STR: Strict Press “aka” Shoulder Press “aka” Military Press HERO WOD: “Harper” AMRAP 23: 9 CTB Pull-ups 15 Power Cleans (135/95) 21 Air Squats 400m Run w/ (45/35 plate) CO: 8 Rounds: 5 Kipping Ring Dips * Rest as needed
Cycle 1 W4D4 STR: Clean WOD: 4 Rounds: 400m Run Rest 2:00 CO: Romanian Deadlifts 5×10 * Increase weight each set.
Cycle 1 W4D3 STR: Back Squats WOD: 3 RFT: 400m Run 15 DB Snatch (50/35) 15 Push-ups CO: 6 Rounds: 150m Row Rest 1:00-1:30
Cycle 1 W4D2 STR: Deadlift WOD: AMRAP 10: “Climb the Ladder” 3 SDHP (75/55) 3 Pull-ups 30′ Handstand Walk 6 SHDP 6 Pull-ups 30′ HSW 9, 9, 30′ etc… * Scale for HSW should be :20 Handstand Holds CO: 8 Rounds: :30 work :30 rest Nose to Wall Handstand Holds
Cycle 1 W4D1 STR: Back Squat WOD:AMRAP 8: 4 Power Cleans (135/95) 2 Bar MUs CO: 5 Rounds: 50′ Farmer Carry * AHAP * Rest as needed
TEAM WOD! Coach’s Pick
Cycle 1 W3D5 STR: Strict Press WOD: AMRAP 3: x4 500/400m Row Max C&J in remaining time. (115/85) Rest 1:00 Repeat for a total of 4 AMRAPs CO: 5 Rounds: 10 Muscle Snatch TnG and AHAP Rest as needed
Cycle 1 W3D4 STR: Snatch WOD: AMRAP 4: x3 400m Run 20 KBS (1.5/1) Max HSPU in remaining time. Rest 2:00 Repeat for a total of 3 AMRAPs CO: 3 Rounds: 20 Double KB Sumo Deadlift (2/1.5 each hand) Rest as needed
Cycle 1 W3D3 STR: Back Squat WOD: 5 RFT: 7 Front Squats (from the floor) 11 Bar Facing Burpees 15 Sit-ups Weights increase each round: 115/85, 135/95, 155/105, 175/115, 195/125 Time Cap: 14:00 CO: 2 Rounds: 2k Row Rest 3:00
