WOD: For max reps, with a partner,
10 Minute AMRAP
200m Run – together
10 x Kettle bell swings
10 x Pull-Ups
Into…
10 Minute AMRAP
200m Run – together
10 x Kettle bell swings
20 x Push-Ups
Into…
10 Minute AMRAP
200m Run
10 x Kettle bell swings
30 x Air Squats
STRENGTH: Snatch & Overhead Squat Complex
5 Sets on the 3:00:
1 x 3-Position Power Snatch
3 x Overhead Squats
Build across the complex
*Score = Heaviest Load
WOD: For time,
1-2-3-4-5-6-7-8-9-10 burpee box jump over
10-9-8-7-6-5-4-3-2-1 overhead squat
WOD: Against a 17:00 minute clock,
24-18-12
Push press
Lateral barbell burpees
….in remaining time…
Build to heaviest complex of,
3 x power cleans + 2 x front squats + 1 x jerk
ACCESSORY: 3 giant sets,
10 x supinated grip inverted row
50 feet front rack walking lunge steps
5 x ½ kneeling KB windmills, each side
STRENGTH: Front squat
Every 90 seconds for 6 sets,
2 x front squats @ 75-85% of 1RM
WOD: AMRAP 5:00
Buy-In: 100 x Double Unders
Max Rounds With Time Remaining:
12 x Toes to Bar (Rx, K2E, K2C)
12 x Dumbbell Front Squats
[Rest 5 Minutes]
AMRAP 5:00
Buy-In: 100 x Double Unders
Max Rounds With Time Remaining:
9 x Toes to Bar
9 x Dumbbell Thrusters
[Rest 5 Minutes]
AMRAP 5:00
Buy-In: 100 x Double Unders
Max Rounds With Time Remaining:
6 x Toes to Bar
6 x Dumbbell Clusters
SKILL CONDITIONING: Wall balls & Dumbbell box step overs
EMOM x 10:00 complete (alternate each minute)
Min 1) 15 x wall balls
Min 2) 10 x lateral box step overs – dumbbells in hang position
WOD: AMRAP 25:00
5 x Handstand Push-ups
10 x Alternating Pistols
15 x Pull-ups
[On the 0:00]: 200 Meter Run
[On the 5:00]: 400 Meter Run
[On the 10:00]: 600 Meter Run
[On the 15:00]: 800 Meter Run
[On the 20:00]: 1,000 Meter Run