Strength/Skill: 5-5-3-3-1 Front Squat
WOD:
4 mins:
Run 400m
20 Box Jumps (24/20)
Max Power Cleans (135/85)
4 mins:
Run 400m
10 Box Jumps (30/24)
Max Power Cleans (145/95)
4 mins:
Run 400m
5 Box Jumps (36/30)
Max Power Cleans (155/105)
REST 2 mins between rounds
Strength/Skill: 3 rounds of Row 15/10 calories and 10 DB squat cleans
WOD: 3 mins 6 mins then 9 mins with a 1 min rest between rounds
75 DUs
60 DL (135/95)
50 Lateral Jumps
40 Slam Balls
30 Goblet Squats
20 Front Squats
10 Shoulder to Overhead
5 Power Snatches
Strength/Skill: 3 rounds of 10 KB snatches and 10 goblet squats
WOD: For time
10 jerks (155/115)
20 pistols
30 GHD sit-ups
40 wallballs (20/14)
20′ handstand walk
60 DUs
20′ handstand walk
40 wallballs
30 GHD sit-ups
20 pistols
10 jerks
Strength/Skill: 1 RM squat clean
WOD: Run 100m 2x
Then 3 rounds of
50 DUs
25 Lateral Jumps
Then Run 100m 2x
Strength/Skill: 5-5-5-5 front squats at 75% of your 1RM
WOD: Run 800m
30 back squats (115/75)
Run 600m
30 jerks
Run 400m
Strength/Skill: 3-3-3-3 push press at 80% of your 1RM
WOD: Tabata
V-Up
Squat
Ring Rows
Box Jumps
Strength/Skill: 3 rounds of 10 bar on back step ups and 20 GHD sit ups
WOD: 3RFT
Run 400m
8 power snatches (115/75)
20 front squats
2 wall walks
Strength/Skill: 4 rounds of 10 DB bent over rows and 10 floor wipers
WOD: Run 400m
Then 5 rounds of
10 K2E
50 DUs
10 HRPU to ball
Strength/Skill: 20 mins to establish a 1 RM push jerk
WOD: 7RFT
2 hang cleans (185/125)
6 dead lifts
6 strict DB presses (40/30)
9 slam balls (30/20)
Strength/Skill: 3 rounds of 10-15 elevated ring rows and frog jump down and back
WOD: 10-1, 1-10
Front Rack Lunges (95/65)
Burpee Box Jump Overs (24/20)