Thursday 8/1
WOD
AMRAP 20
5 Deadlifts
5 Hang Power Clean
5 Front Squats
5 Push Press
5 Back Squats
Bar 115/75
L2: 95/65
L1 scale as needed
WOD
AMRAP 20
5 Deadlifts
5 Hang Power Clean
5 Front Squats
5 Push Press
5 Back Squats
Bar 115/75
L2: 95/65
L1 scale as needed
WOD:
3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses
Barbell Pounds – 115/75
L2: BB 95/65, 2:1 SU
L1: scale as needed
Skill/Strength:
5 Sets of the Complex:
1 hang clean pull
1 hang power clean
1 clean pull
1 power clean
WOD:
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 5 Toes to Bar
Barbell – 155/105 lb
L2: 135/95, knees to elbows
L1 scale as needed
| WOD: Part #1 AMRAP 3:00 21/15 Calorie Row 21 Lateral Burpees over Rower Max Overhead Squats Barbell – 75/55 lb REST 3:00 Part #2 AMRAP 3:00 18/13 Calorie Row 18 Lateral Burpees over Rower Max Overhead Squats Barbell – 95/65 lb REST 3:00 Part #3 AMRAP 3:00 15/11 Calorie Row 15 Lateral Burpees over Rower Max Overhead Squats Barbell – 115/85 lb REST 3:00 Part #4 AMRAP 3:00 12/9 Calorie Row 12 Lateral Burpees over Rower Max Overhead Squats Barbell – 135/95 lb L2: (65/45)(75/55)(95/75)(115/85) L1: Scale as needed |
WOD:
Teams or 3 For Time:
800m Team WB Run
60 Deadlifts, 60 Front Squats, 60 Push Jerks (115/75)
800m Team WB Run
50 Deadlifts, 50 Front Squats, 50 Push Jerks (135/85)
800m Team WB Run
40 Deadlifts, 40 Front Squats, 40 Push Jerks (155/105)
800m Team WB Run
30 Deadlifts, 30 Front Squats, 30 Push Jerks (175/125)
**WB 30/20
***30:00 Time Cap
L2: Barbell (95/65) (115/75) (135/85) (155/105)
L1: Scale as necessary
WOD:
2 Rounds:
8 Power Snatches (175/125)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees
L2: P Snatch (155/105) (135/95) (115/75)
L1: Scale as necessary
WOD:
4 RFT
10 Front Squat
15 Ab-Mat Sit-Ups
10 Over Head Squat
15 Ab-Mat Sit-Ups
Barbell 135/95
L2: Barbell 115/75
L1: Scale as necessary
WOD:
For Time:
200m Run
27 Wallballs
27 Box Jumps
200m Run
21 Wallballs
21 Box Jumps
200m Run
15 Wallballs
15 Box Jumps
200m Run
9 Wallballs
9 Box Jumps
Wallball – 20/14
Box Jump – 24″/20″
L2: WB 14/10 & BJ 20/16
L1: Scale as necessary
WOD:
For Time:
2K Row
Cash Out:
For Time, with a 10:00 Time Cap:
60 Kipping Handstand Pushups
*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike
L2: Box Pike Push Ups
L1: Scale as necessary
Strength:
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 66% of 3-Rep Back Squat
WOD:
AMRAP 14:
15 Thrusters (95/65)
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders
L2: Thrusters (75/55) & 2:1 SU & Jumping CTB
L1: Scale as necessary
