Strength/Skill
EMOTM for 8 minutes:
Odds: 5 Strict Toes to Bar or Toes to Rings
WOD
For time:
Run 800m
30 Handstand Pushups
Run 800m
Strength/Skill
EMOTM for 8 minutes:
Odds: 5 Strict Toes to Bar or Toes to Rings
WOD
For time:
Run 800m
30 Handstand Pushups
Run 800m
Strength/Skill Snatch Drills
WOD For time:
10 Snatches (115/63)
Run 200m
8 Snatches (125/73)
Run 200m
6 Snatches (135/83)
Run 200m
4 Snatches (145/93)
Run 200m
2 Snatches (155/103)
Scale load increments as needed
Strength/Skill Floor Press
3 rep max
or
80% x 3 x 4 sets WOD AMRAP in 10 minutes:
15 Thrusters (75/53)
10 Pullups
5 Lateral Burpees Over Barbell
Strength/Skill 3 sets:
1st set: 1 minute 1/2 bodyweight sled push then a 1 minute incline plank
2nd set: 1 minute 3/4 bodyweight sled push then a 1 minute incline plank
3rd set: 1 minute bodyweight sled push then a 1 minute incline plank
WOD 5 rounds for time:
20 KB Swings (55/35)
40 Double-Unders
R+: 70/45
Strength/SkillClean 2 rep max or 80% x 1 x 4 sets WOD Partner WOD
For time:
40 Cleans (135/93)
4 Rope Climbs (2 each)
30 Cleans (155/103)
4 Rope Climbs (2 each)
20 Cleans (185/123)
4 Rope Climbs (2 each)
10 Cleans (205/133)
4 Rope Climbs (2 each)
Strength/Skill Band Sprints
10 x 15yds
WOD AMRAP in 20 minutes:
100 Overhead Plate Lunges
in time remaining on the clock completed as many reps as possible of:
30 Double-Unders
15 Wall Balls
Strength/Skill Push Press
3 rep max
or
80% x 2 x 4 sets
WOD 3 x 1 minute intervals for reps of:
DB Shoulder Press
Strict Pullups
Rest 1 minute
Strength/Skill
EMOTM for 12 minutes:
Odds: 5-10 Ring Dips
Evens: 10 Heavy Russian KB Swings
WOD
3 Rounds for time:
Row 250m
25 Burpees to Plate
25 Abmat Situps
Strength/Skill Back Squat
3 rep max
or
80% x 2 x 4 sets
WOD “2 for 1ks”
2 rounds for time:
Run 1000m
Rest 4 minutes
Strength/Skill
EMOTM for 10 minutes:
Odds: 6-12 Bar Dips
Evens: 12 Bent Over DB Rows
WOD
“Halves”
3 rounds for time:
Run 800m
Rest 3 minutes