Strength:5 sets of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat *Build to a heavy. WOD: 12 min AMRAP: 10 Snatches (95/65#) 20 Wall Balls (20/14#) *Add 20# for guys and 10# for girls each rounds for Snatches. So 115/75, 135/85, 155/95…etc.
Strength:Every 2 min for 14 min (7 sets): Deadlift x 3 reps *Build to a heavy triple. WOD: Take 75% of heavy triple and perform: For Time: 21-15-9 Deadlift Toes 2 Bar
Strength: 10 min EMOM: Back Squat x 3 reps @ 75% WOD: 20 min AMRAP: 100 Double Unders 50 Box Jumps (24/20″) 40 Burpees 30 C2B Pull-Ups 20 Hand Release Push-Ups 10 m Handstand Walk
Skill:Go over Sumo Deadlift High Pull and go over workout. WOD: “Victoria” 5 Rounds for time of: 10 Thrusters (95/65#) 14 Box Jumps (24/20″) 12 Sumo Deadlift High Pull 12 Burpees 27 KB Swings (53/35#)
Strength:Every 1:30 for 12 minutes (8 sets): Hang Power Snatch + Hang Snatch + Snatch Balance + Overhead Squat *Build to a heavy. WOD: 12 min AMRAP: 5 Wall Balls (20/14#) 3 Handstand Push-Ups 1 Bar Muscle-Up
Strength:Every 1:30 for 12 minutes (8 sets): Hang Power Clean + Hang Squat Clean + Front Squat + Jerk *Build to a heavy. WOD: Benchmark workout “Annie” 50-40-30-20-10 Double Unders Ab-Mat Sit-Ups *Rx+ GHD Sit-Ups
Strength:”Bring Sally Up” WOD: “Jackie B-day” 20 min AMRAP: 9 Trips up and down the cargo net 16 Squat Cleans (95/65#)
Strength:Every 2 minutes for 10 minutes (5 sets): Front Squat x 5 Reps @ 75% Goblet Squat x 10 Reps WOD: 4 Rounds for time of: Row 250 m 20 Shoulder to Overhead (115/85#) 20 Pull-Ups
Skill: Overhead Squats WOD: “Jenny” 20 min AMRAP: 20 Overhead Squats (45/35#) 20 Back Squats (45/35#) Run 400 m *Rx+ (75/55#)
Strength: Every 0:45 for 9:00 (12 sets): 2 Front Squat @ 70% of 1 RM WOD: For Time: Row 1000 m 5 Rounds of 1 Seated Sled Pull Hand Over Hand (Using Rope) As Heavy as Possible 1 Legless Rope Climb (Scale 2 Rope Climbs) Row 1000 m
