| WOD: For Time: 21 Hang Power Snatches, 200m Run 21 Overhead Squats, 200m Run 15 Hang Power Snatches, 200m Run 15 Overhead Squats, 200m Run 9 Hang Power Snatches, 200m Run 9 Overhead Squats, 200m Run Rx- 95/65 L2: Barbell 75/55 L1: Scale as necessary |
| Strength: Deadlift 1 Sets of 5 – 70% 3 Sets of 3 – 73-76-79% 5 Sets of 1 – Build to a Heavy. WOD: For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts 9 Toes to Bar, 2 Deadlifts 10 Toes to Bar, 1 Deadlift Rx – 225/155 L2: Knees to chest and DL 185/135 L1: Scale as necessary |
| WOD: “Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups L2: Max Strict Ring Row L1: Scale as necessary |
| Strength: Pausing Front Squat 5 Sets of 2 (Building) 3s pause in the bottom of each rep. WOD: 3 RFT: 15 Hang Squat Cleans (115/75) 15 Lateral Barbell Burpees L2: Cleans 95/65 L1: Scale as necessary |
| WOD: On the 5:00 x 5: 30 Air Squats 20/15 Calorie Row 7 Power Snatches (115/75) L2: Power Snatch 95/65 & row 15/10 L1: Scale as necessary |
| WOD: “Murph” For Time: 1 Mile Run 100 Pull- Ups 200 Push-Ups 300 Air Squats 1 Mile Run L3: Weight Vest 20/14 L2/1: Scale as necessary |
| WOD: In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 400 Meter Team Run 50 Barbell-Facing Burpees 9 Rope Climbs (15′) … Directly into: 21 Clean and Jerks (115/75) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135) L2: Barbell (95/65) (115/75) (135/95) (155/105) (185/125) L1: Scale as necessary |
| WOD: 3 Rounds for Total Reps: 1:00 – Thrusters (95/65) 1:00 – Power Cleans (95/65) 1:00 – Box Jump Overs (24/20) 1:00 – Pull-Ups 1:00 – Cal Air Bike Rest 1:00 between rounds. L2: Barbell 75/55 & BJO 20/16 & Ring Rows L1: Scale as necessary |
| WOD: “Annie On The Run” For Time: 50-40-30-20-10 Double Unders Sit-Ups *200 M Run after each round |
| WOD: For Time: 21 Overhead Squats (95/65) 21 Barbell Facing Burpees 21 Deadlifts (95/65) 15 Overhead Squats (115/75) 15 Barbell Facing Burpees 15 Deadlifts (115/75) 9 Overhead Squats (135/95) 9 Barbell Facing Burpees 9 Deadlifts (135/95) L2: Barbell (75/55) (95/65) (115/75) L1: Scale as necessary |
