50 Cal Row 40 Alt DB Snatches (50/40) 30 HRPU 20 Cleans (135/95) 10 100′ Sprints 20 Cleans (135/95) 30 HRPU 40 Alt DB Snatches 50 Cal Bike 30 Min cap
Strength/Skill: Snatch, 5 – 4 – 3 – 2 – 1 reps, every 2 minutes Increase weight each round. WOD: 20 minute AMRAP 30 second Overhead Hold (115/75) 10 Wallballs (20/14 to 11’/10′ target) 15 Box Jumps (24/20) One score of rounds and reps.
Strength/Skill: Front Squats, 5 x 1 @ 90%, EMOM WOD: 21 min EMOM 14 DB Walking Lunges, holding 2 DBs (35/25) 8 Ring Dips (12 – 15 Bench Dips) 10 Pullups (FB – 14)
Strength/Skill: Deadlift, 12 x 1, 85%, EMOM WOD: Every 4 minutes for 4 rounds 20/14 cal Bike (27/21 cal Row) 10 T2B 5 DL @ 70% Rest with the time remaining in each 4 minute round. Switch between bike and rower every round. Athlete 18 can use the ski erg. Athletes 19+ – staggered start.
Strength/Skill: Push Press, 4 x 7 @ 60%, every 2 minutes, from ground WOD: Partner Relay AMRAP – switch every round 10 HRPUs (FB – feet on plate) 3 Cleans (185/125) 1 Clean and Jerk 26 minutes. Record 1 score of rounds and reps.
Strength/Skill: Back Squat, 4 x 10, 50%, every 90 seconds WOD: 25 minute AMRAP 100 Air Squats 75 Double Unders 50 BJOs (24/20) 25 KBSs (70/55) 3 Rope Climbs Record one score of rounds and reps.
Strength/Skill: Weighted Step-ups, 3 x 10 each leg, barbell or KB, every 3 minutes WOD: 20 minute AMRAP 25/17 cal Row 10 alternating Pistols, 1 for 1 15 T2B 20 C2D Pushups 25 Air Squats 30 second Front Support Record one score of rounds and reps.
Strength/Skill: Bent-over Row & Floor Press Bent-over Row, 5 x 8 EMOM, then… Floor Press, 5 x 8 EMOM WOD: 7 min AMRAP 7 S2O (135/95) 20 Abmat situps record one score of rounds and reps Away from the Whiteboard: Strict Pullups – 5 x (6 – 9 reps), then… Strict HSPUs – 5 x […]
Strength/Skill: Touch-and-go Cleans, 5 x 3, every 90 seconds WOD: For Time Ladder(s) Ladder #1: 10 – 1 Hang Cleans @ 60% of 1RM Clean 1 – 10 American KB swings (70/50) no rest, right into… 200 Double Unders (or 300 singles) no rest, right into… Ladder #2: 10 – 1 SDHPs (75/45) 1 – […]
Strength/Skill: Back Squat, 8 x 2 @ 85%, every 90 seconds WOD: 21 min Partner AMRAP 16/11 Bike cals 15 Thrusters 95/65 10 Burpee Broad Jumps (over a mat) Athletes 17+ use a rower (20/14) Partners alternate exercises. Your team should have one score of rounds and reps completed.
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