EMOM 15 Rounds
3 Squat clean (body weight)
100 foot farmers carry (45/25)
Skill: 5×2 Hang power clean/10×1 Hang squat clean
Strength WOD: 10×1 Squat snatch/5×3 squat snatch (touch and go)
Endurance WOD: Run 250m/rest 1min/run 250m/rest 50sec/run 250m/rest 40sec (continue all they till rest 10sec run 250m)
Sled push
Shuttle run (forward/backward)
Plate G2O
Rest 1min
Wall ball 2fer (scale wall ball shot)
Burpees
SDLHP (70/53)
Fight gone bad style with each movement being 1min with running clock. Score is total reps completed
Strength WOD
Deadlift 5/3/1 (75%/85%/95%)
5×5 Hanging leg raise
3×10 Good mourning
Endurance WOD: Row 1min/1min off/Row 50sec/50sec off/ Row 1min/40sec off/Row 1min/30 sec off
Continue down ladder until 1 minute ON 10sec OFF then back up and finish with 1 minute ON 50 sec OFF
Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder-to-overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box jumps (24″/20)
Skill: Strict press 3×10
S WOD
Strict press 5/3/1 (75%/85%/95%)
5×5 weighted pull-ups
5x5weighted dips
FREE FREIND BBQ FRIDAY!!!
Run 400m w/med ball 20/16
21 Wall ball sit-ups 20/16
15 Ring push-ups
9 Deadlift 245/155
Run 250m w/med ball 20/16 (advanced w/log 100/70)
9 Deadlift 245/155
15 Ring push-ups
21 Wall ball sit-ups 20/16
Run 400m w/med ball 20/16
Skill: Deadlift 5×5
Strength WOD
Back squat 3/3/3 (70%/80%/90%)
3×12 Pistols
3×10 Weighted lunge
Endurance WOD: Run 250/400/250/400/250 (rest 1min after each)
AMRAP 1/2/3/4/5
10 KB swings 53/35
3 Box jump overs
10 Wall ball shots 20/16
Strength WOD
Power clean 3/3/3 (70%/80%/90%)
5×5 Broad jump
2 Part clean (10 cycles)
Endurance WOD: 4x500m row rest 2min
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