Saturday 8/1
WOD
For time
800m run
15-12-9
Front squat (95/65)
Chest to bar
800 run
15-12-9
Thruster (95/65)
Pull up
800m run
L2 (75/55)
L1 (45/35)
WOD
For time
800m run
15-12-9
Front squat (95/65)
Chest to bar
800 run
15-12-9
Thruster (95/65)
Pull up
800m run
L2 (75/55)
L1 (45/35)
Skill/Strength
Back Squat
3@ 106% 10 rep
6@ 99% 10 rep
12@ 91% 10 rep
WOD
30-20-10
Power snatch (95/65)
Handstand push ups
L2 (75/55)
L1 (45/35)
WOD
For time
3 rounds
7 deadlifts
7 toes to bar
7 push press
700m row
3 rounds
7 deadlifts
7 toes to bar
7 push press
700m row
3 rounds
7 deadlifts
7 toes to bar
7 push press
RX (95/65)
L2 (75/55) hang knee raises
L1 (45/35) toes to rig
AMRAP 5
600m run
1 round of CINDY
Max squat cleans (115/85)
Rest 5min
AMRAP 5
400m run
2 rounds of CINDY
Max squat cleans (135/95)
Rest 5min
AMRAP 5
200m run
3 rounds of CINDY
Max squat cleans (155/105)
L2: (75/55) (95/65) (115/85)
L1: (45/35) (75/55) (95/65)
Skill/Strength
12min
Build to a heavy
2 push press + 3 push jerk
WOD
15-12-9
Push press (115/85)
DB box step overs (50/35) (24/20)
Into
15-12-9
Push jerk (115/85)
Box jump overs
L2 (95/65) (35/25)
L1 (75/55) (25/20)
Skill/Strength
Front Squat
On the 2:30
10-8-6-4-2
*add 5-10lbs from last week
WOD
2k row for time
WOD
Every 4min x7
400m Run
8 toes to bar
L2 hang knee raises
L1 toes to rig
Skill/Strength
Back Squat
3@ 103% 10 rep
6@ 96% 10 rep
12@ 88% 10 rep
WOD
“DT”
5 rounds for time
12 deadlift
9 hang power cleans
6 push jerks
RX (155/105)
L2 (115/85)
L1 (95/65)
Time cap: 12min
WOD
For Time
45/30 cal row
10 pistols
30/24 cal row
10 pistols
15/12 cal row
10 pistols
15/12 cal row
10 pistols
15/12 cal row
10 pistols
L2 pistols to target
L1 assisted pistols
AMRAP 5
400m run buy in
Then
Max rounds
12 front squats (95/65)
6 burpee box jump overs
Rest 5min
AMRAP 5
400m run buy in
Then
Max rounds
9 front squats (115/85)
6 burpee box jump overs
Rest 5min
AMRAP 5
400m run buy in
Then
Max rounds
6 front squats (135/95)
6 burpee box jump overs
L2 (75/55) (95/65) (115/85)
L1 (45/35) (75/55) (95/65)
