Strength:8 min EMOM: Banded Deadlifts x 2 reps @ 60-70% of 1 RM WOD: For Time: Run 800 m 25 Deadlift (185/135#) Run 400 m 25 Wall Balls (20/14#) Run 400 m 25 Handstand Push-Ups Run 800 m 25 Wall Balls (20/14#)
Strength:5 min EMOM: Snatch x 1.1 @ 60-65% (Perform 2 reps w/ 10 seconds of rest between reps) Immediately into, Every 2 minutes for 10 minutes (5 sets): Snatch x 1.1.1 @ 65-70% (Perform 3 reps w/ 10 seconds of rest between reps) WOD: 10 min AMRAP: 10 Snatches (95/65#) 50 Double Unders
Strength:Every 90 seconds for 7:30 (5 sets): Back Squat x 8 reps @ 70% of 1 RM 5 Box Jumps (As High As Possible) WOD: 5 Rounds to complete as many reps as possible of: 0:30 on, 0:30 rest Bar Facing Burpees Hang Power Clean (115/85#) Box Jump Overs (24/20″) Toes 2 Bar
Strength:20 min EMOM: 1 Clean and Jerk @ 75%+ WOD: For Time: 7 min AMRAP: 2 Power Clean (155/105#) 1 Rope Climb 4,2..6,3..etc.
Strength:Build to front Squat for workout. WOD: “Willy” 3 Rounds for time of: 800 Meter Run 5 Front Squats (225/155#) 200 Meter Run 11 Chest-to-Bar Pull-Ups 400 Meter Run 12 Kettlebell Swings (2/1.5 pood) *35 min Time Cap
Strength:Deadlift 8 min EMOM: Deadlift x 2 reps @ 80-85% *DO NOT TOUCH AND GO DEADLIFT. WOD: For Time: 21-15-9 Deadlift (225/160#) OHS (135/95#) *Use 1 Bar
Strength:(Hang Snatch + Snatch + 2 OHS) = 1 rep 5 sets x 2 reps *Rest 90 seconds between sets. Build to a heavy. WOD: For Time: Row 1000 m 50 Wall Balls (20/14#) 20 Burpee Box Jump Overs (24/20″) 15 Power Snatches (135/95#) 20 Chest to Bar Pull-Ups 50 Double Unders Row 1000 m […]
Strength:Every 90 seconds for 9 minutes (6 sets): 2 Hang Clean + 1 Clean + 1 Jerk *Build to a heavy WOD: 12 minute AMRAP: 2 Thrusters (95/65#) Run 200 m 2 Bar Muscle-Ups *Add 2 Thrusters each round, so Round 2 would be 4 Thrusters, round 3 would be 6 thrusters…etc.
Strength:Every 2 minutes for 10 minutes: Back Squat x 10 reps @ 65% of 1 RM Then immediately into, 5 minute EMOM: Back Squat x 5 reps @ 65% WOD: 10 min AMRAP: Russian KB Swings (2/1.5 pood)
CLOSED!!!!
