22 Overhead squat 125/75

22 KB swings 53/35

22 Sit-ups

22 Clean and Jerks 125/75

22 Wall ball shots

44 Double-unders

Skill: SDLHP 3/3/3/3/3

Block Strength (recovery/maintenance)

Ten sets of:
Row 50 meters @ 50-60% effort
Row 100 meters @ 75-85% effort
Rest 60 seconds

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

3 Deadlift 315/205

Shuttle run

Max reps burpees

Block Strength

Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean

Drop after each clean and reset into a good position for the next rep.

Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

Every minute, on the minute, for 30 minutes: (scale time ass needed)
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

5 Power snatch/Adv 5 Squat snatch 145/105

1 Round Cindy or 1 Round Mary

5 Pull-ups                  5 HSPU

10 Push-ups              10 One legged squats (alternating)

15 Squats                   15 Pull-ups

Skill: Overhead squat 4/4/4/4/4 (taking from the ground)

Block Strength 

Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – see if you can build to more than you did last week)
Rest 90 seconds
L-Seated Legless Rope Climb
(accumulate 15′ – if you can do it in one attempt, do so, if you only make it up 5′, drop back down and repeat two more times)
Rest 90 seconds

Bench Press
*Set 1 – 5 reps @ 60% of last week’s 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%
Rest exactly 2 minutes between sets.

Every 8 minutes, for 24 minutes (3 sets) of: (comp wod)
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

 

Strict press (1 rep max)

Deadlift (1 rep max)

Back Squat (1 rep max)

Block Strength 

Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

Every 2minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

Comp Wod (additional)

Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

Endurance: Run 600m @ 1mile pace/Rest 1min

5 Wall ball shot s20/14

5 Pull-ups

5 Push-ups (hr)

5 Clean and jerk 135/95

10 20in Box step ups 35/36

Run 200m (even rounds plate run 45lb)

For time (but not limited too)

KB swings 

Wall ball shots 

Row 1000m 

Burpees 

Plate G2O

Walking lunges 

Wall walks 

Goblet squats 

Block Strength

Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

3 Squat cleans 165/115

Sprint 50m

Box jump overs (max reps)

Rest 90sec

Skill: Back squat 3sec pause in bottom 6/6/6/6

Block Strength/Active recovery

Ten sets of:
Row 150 meters @ 50-60% effort
Row 150 meters @ 80-90% effort
Rest 60 seconds
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

50 Sit-ups

then

Diane 21/15/9

Deadlift 225

HSPU

then

50 Sit-ups

Skill: 12 min emom snatch deadlift+snatch high pull+power snatch

Block Strength 

Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Build over the course of the ten sets.

Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

Every minute, on the minute, for 30 minutes: (comp wod)
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

60ft DB bear crawl

3 Rounds

5 K2E

5 DB burpees

Skill: 3 Rounds 45sec on/15sec rest Hollow-superman/hollow tuck/hollow rock

Block Strength

Every 2 minutes, for 16 minutes (8 sets):

Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 301

Endurance: Eight to Ten sets of

Run 400 Meters @ 5-10% faster than your 1600m PR pace/Rest 60 seconds