Sled pull

DB sit-up 

Push-ups hr

Yoke push/Yoke carry

Tire flip/jump through

Wall ball shot

Row for calories 

Block Strength

Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

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

Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Three sets of:

Glute-Ham Raises x 8-10 reps @ 3011

Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups
4 Power Cleans (185/135 lbs)
8 Push Press (185/135 lbs)

8 Deadlift 165/115

16 Box jumps 24/20

75ft walking lunge (odd rounds)

75ft broad jump (even rounds)

Sprint

1 Rope climb (scale 5 jumping pull-ups)

Skill: In team of 2 or 3 Row 2,000m

For the first 1,000 partner hold plank/second thousand bar hang

Block Strength 

Eight sets for times of:
row 200 meters
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.

5/4/3/2/1
Front squat 145/105
HSPU (adv deficit)
-Rest 1min-
5/4/3/2/1
Push press 145/105
Ring dips
-Rest 1min-
5/4/3/2/1
Squat clean thruster 145/105
Bar hop burpees

Skill: Front squat 2/2/2/2/2 (pause in the bottom for 3sec)

3 rounds for time:

400 meter run

21 kettlebell swings (1.5 pood)

12 pull-ups

Mini core wod: 50 hollow rocks/50 russian twists/50 wall ball sit-ups

Block Strength 

Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
(all sets must exceed loads used on August 5, 2014)
Rest 90 seconds

Bench Press
*Set 1 – 5 reps @ 60% of tested 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 @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.

Two sets for max reps of: (comp wod)
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

6 Rounds

5 Power cleans 135/85

3 SDLHP 135/85

5 Power snatch 135/85

3 SDLHP 135/85

5 Push jerk 135/95

Skill: Strict press 5/5/5/5/5

Block Strength 

Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

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 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

Endurance: Run 800 Meters @ your 1600 meter PR paceRest 90 seconds

12 Wall ball sit-ups

10 KB snatch 53/35

KB walking lunge 53/35

8 Thrusters 85/55

Run 100m w/kb

Every 2:30 4 rounds
3 T2B
3 Hang power cleans 75% of 1rm
3 Box jump overs
Waiter carry (red curb)
3 Box jump overs
3 Front squat
3 T2B

Rest 1min

Run 1200 (8min cap)

Rest 1 min

Every 2:30 4 rounds
3 T2B
3 Hang power cleans 75% of 1rm
3 Box jump overs
Waiter carry (red curb)
3 Box jump overs
3 Front squat
3 T2B

Block Strength 

Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 90%

Five rounds for time of: (comp wod)
3 Muscle-Ups
6 Shoulder to Overhead (185/135 lbs)
9 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups

Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed

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″)