Category: WODs

Front Squat- 1RM with 5 second pause at bottom

Muscular Imbalance Work-  (weighted or not) 8 Strict Pull-ups, 8 Strict Dips, 100ft unilateral carries.

Cash Out- 100m of walking lunges

Skill Work:  10min of handstand work.

Conditioning:  (5 sets) 1 min Cal Row, 1 min abmat sit-ups, 1 min box-jumps, 1 minute T2B, rest 1 min.

Cash out:  3 sets of max effort double-unders

A.  Bench Press-  3RM then 85% for 3+

B.  Deadlift-  3RM then 90% for 2×3

C.  AMRAP15-  9 HSPU, 12 Deadlifts (225/155), 15 Wall Balls (20/14), 18 Cal row.

A.  Muscular Imbalance Work (3 sets)-  Oh DB carries 50yds, sub maximal reps on dips, and strict pull-ups.

B.  8RFT- 10 Thrusters (95/65), 8 C2B Pull-ups, 50 Double-unders.

A.  Skill work (2 sets)-  50 Double-unders, Handstand work.

B.  Clean and Jerk-  Work to 1RM, then 85% for 3 reps, 75% for max reps.

C.  “Elizabeth”- 21-15-9    Cleans (135/95) and Ring Dips

A.  Bench Press- work to final 5RM then 85% for 5+

B.  Deadlift- 5RM then 90% for 3

C.  20min AMRAP- 20 Wall Balls (20/14), 15 Deadlifts (185/135), 10 T2B.  *Rest 2min between rounds

A.  Snatch:  Find 1RM  then 75% for max reps

B.  Back Squat:  Work to final 5RM then 85% for 5+ reps

C.  For Time:  500m row Buy-in:  “Jack Bauer” KB Swing 3-6-9-12-15-18-21 and Sumo Deadlift high pulls with KB 21-18-15-12-9-6-3 (53/35)

A.  3 sets-  40yd unilateral OH carry,  Dips and strict pull-ups for sub maximal reps.

B.  For time:  50 Wall Balls, 40 Deck squats (25/15 bumper plate), Row 800m,  40 Wall Balls, 30 Deck squats, Row 500m, 30 Wall Balls, 20 Deck squats.

A.  4 sets not for time- 50 Double-Unders and Hand Stand Work

B.  Clean and Jerk- 70% 3reps, 80% 2 reps, 85% 1rep, 88% 1rep

C.  3min AMRAP (4sets)- 20 goblet squats (53/35), 15 T2B, 10 Sumo Deadlift High Pulls with kettle bell (53/35)

A.  Bench Press- Work up to 90% of best 5RM for 3×5

B.  Deadlift- Work up to 90% of best 5RM for 3×5

C.  Conditioning:  4 rounds for time:  5 Bar Muscle-ups, 10 Deadlifts (225/155), 15 Bar facing burpees.