HOPPER!!!!!

Run 1K
1 Rope climb
20 KB squat (left arm) 53/35
1 Rope climb
20 KB snatch 53/35
1 Rope climb
20 KB squat (right arm) 53/35
1 Rope climb
20 KB snatch 53/35
1 Rope climb
Run 1K

Strength WOD:

Back Squat 5/5/5 (40%/50%/60%)

Pistols 10/10/10/10/10

Front rack lunge 10/10/10

5 Rounds

25 MTN Climbers
20 Sit-ups
15 Deadlift 135/95
10 Front squat 135/95
5 Roll-outs

Skill: 4 rounds 30 on/30 off Flutter kicks and plank

Strength WOD

5/5/5 Power clean (40%/50%/60%)

10/10/10/10/10 Broad jump

10/10/10/10/10 Clean grip high pull (50% of max)

Endurance WOD: Ros 2k

20 T2R (buy in)
10/8/6/4/2
Snatch 135/95
Ring pull-ups
20 T2R (cash out)

Skill: 2/2/2/2/2 Push press

Strength WOD:

2 Part clean (10 cycles)

1/1/1/1/1 Clean and Jerk

Endurence: Run 2 miles

15min AMRAP
Hang power cleans 155/115
Run 250m

Complete as many hang cleans as possible then run. (score is total reps completed)

Skill: 2 part front squat 4/4/4/4/4/4

Strength WOD:

Deadlift 5/5/5/ (40%/50%/60%)

5×10 Hanging leg raise

5×10 Good mournings

“Filthy Fifty”

For Time: 50 Box Jumps

50 Jumping Pull-ups

50 Kettlebell Swings, 1 pood

50 Lunges

50 Knees to Elbows

50 Push Presses, 45 pounds

50 Hip Extensions

50 Wallball Shots, 20 pounds

50 Burpees

50 Double-Unders

Strength WOD: De-load week Strict press 5/5/5 (40%50%60%)

 

Abby!! Abby!! Abby!!
20 Double down unders
100ft weighted walk about
100ft koala bear crawl
20 joey jumps
100ft koala bear crawl
100ft weighted walk about
20 ab-originies
100ft weighted walk about
100ft koala bear crawl

50 Double unders
25 Air Squats
200 foot Waiter carry (odd rounds)
200 foot Lunge (even rounds)

Strength WOD

Deadlift 5/3/1 (75%/85%95%)

5×10 Good mournings

5×5 Hanging leg raise

Endurance: 5 rounds run 250m rest 1min

WOD #2 5 rounds 10 hang cleans/20 Russian twists

Run 500m
20 Wall ball shots 20/16
20 K2E
20 Push ups
30 KB swings 70/53
20 Push ups
20 K2E
20 Wall ball shots
Run 500m

Stength WOD

Power clean 5/3/1 (75%/85%/95%)

5×5 Clean grip high pull

5×10 Bent over row

Endurence WOD

30/30r Row (10 cycles)

21/15/9
Power snatch 95/65
Ring dips

Skill: OHS 3/3/3/3/3/3

Strength WOD

2 part Snatch (10 cycles)

10×1 Clean and Jerk

Endurence WOD

Run 1000m

Row 250m

Run 500m

Row 500m

Run 250m

Row 1000M