50 double unders
25 ohs 115/75
15 hspu
25 lunges (w/dumbells in front rack 10/15)
15 split snatch (alternating legs) 115/75
25 burpees (w/dumbells)
15 ring dips
25 deadlifts 115/75
Skill: snatch/ohs complex
10/9/8/7/6/5/4/3/2/1
Wall ball shots 20/14
T2B
Kb swings 70/53
Tabata skill
russion twists
pinch plate hold
sit-ups
bar hang
Block Strength
2/2/2/2/2/2/2
Squat snatch (all reps must be touch and go)
Endurance: row 2k
18 pull-ups
2 clean and jerk
15 pull-ups
3 clean and jerk
12 pull-ups
4 clean and jerk
9 pull-ups
5 clean and jerk
6 pull-ups
6 clean and jerk
3 pull-ups
*rx weight will be based on max push press*
Skill: 2/2/2/2/2/2 push press
Block Strength
5×5 deadlift
5×5 ring lowers
Run 400m
3 rounds
15 hang clean 95/65 adv 135/95
15 box jump 24/20
Run 400m
3 rounds
15 front squat
15 ring push-ups
Run 400m
Skill: 3/3/3/3/3 zercher squat
Block Strength
3/3/3 strict press
3 rounds max strict chin ups (rest 2min between rounds)
3 rounds max hspu (rest 2min between rounds)
Run 400m
22 sdlhp 95/65
Run 250m w/med ball 20/16
22 push press 95/65
Run 400m
22 power cleans 95/65
Run 250m w/med ball 20/16
22 power snatch 95/65
Run 400m
AMRAP
3 muscle-ups/9 ring dips
7 box jump overs 30/24
11 deadlift 185/115
15 push-ups (hr)
19 sit-ups
23 burpees (on plate)
Run 250m
round 1-2min/round 2-4min/round 3 complete wod
Block Strength
5/3/1 front squat
3×10 kb lunge (front rack)
11 min AMRAP
3/6/9/12/15/18/21
front squat
pull-up
double unders
Skill:
5/5/5/5 muscle snatch
3/3/3/3 power snatch
Block Strength
5/3/1 power clean
3×10 bent over row
6×3 clean grip high pull
Endurance: row 200/rest 30sec (5 cycles)
4 Rounds
20 wall ball shots 20/14
14 pistols
20 kb swings 70/53
200ft broad jump/200ft farmers carry
*odd rounds broad jumps/even rounds farmers carry*
Skill: tabata sprint
Block Strength
5/4/3/2/1/1/1 OHS
6 Rounds
6 split jerks 155/105 (advanced taking from the floor)
8 T2B
Skill: 3/3/3/3/3/3 push press
Block Strength
5/3/1 deadlift
5×5 ring lowers
max russian swings (2 rounds)
Endurance: Row 2miles
For time: Run 2 miles (scale 1mile)
Rest 2 minutes 1
35 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles (scale 1mile)
*If you’ve got a twenty pound vest or body armor, wear it.
Block Strength
5/3/1 strict press
strict deficit hspu 5 rounds max reps rest as needed
3×10 weighted ring dips
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