180502
Skill/Strength Accumulate 30 Single Arm/Leg RDLs, per leg WOD 3 RFT: 800m Run 21 Deadlifts (205/135#) 21 Box Jumps (24/20″) *21:00 Cap
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WOD 25:00 AMRAP: 200m Single Arm Overhead Carry* 12 HSPU 200m Single Arm Front Rack Carry* 15 TTB 200m Single Arm Farmers Carry* 12 CTB Pullups *Switch arms as needed
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WOD In 5:00: 600m Run, then AMRAP: 12 Front Squats (135/95#) 12 Lateral Burpees over Barbell Rest 5:00 In 5:00: 400m Run, then AMRAP: 9 Front Squats (155/105#) 9 Lateral Burpees over Barbell Rest 5:00...
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WOD 25:00 AMRAP, in teams of 3: 15/12 Calorie Row 12 DB Deadlifts (50/35#) 9 DB Hang Power Cleans 6 DB Push Jerks *One person completes a full round at a time
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WOD 3RM Back Squat with 1 second pause at bottom 3RM Bench Press with 1 second pause at bottom 3RM Deadlift with 1 second pause at the top
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WOD In 3:00: 21 Lateral Burpees over Barbell 21 Overhead Squats (75/55#) Max Calorie Bike or Row Rest 3:00 In 3:00: 18 Lateral Burpees over Barbell 18 Overhead Squats (95/65#) Max Calorie Bike or Row...
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WOD Run for max distance: 2:00 out, 2:00 back, rest 2:00 1:45 out, 1:45 back, rest 1:45 1:30 out, 1:30 back, rest 1:30 1:15 out, 1:15 back, rest 1:15 1:00 out, 1:00 back
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WOD “Jack” 20:00 AMRAP: 10 Push Jerks (115/75#) 10 Kettlebell Swings (53/35#) 10 Box Jumps (24/20″)
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Skill/Strength 10:00 to build to a heavy complex of: 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean + 1 Split Jerk WOD 12:00 AMRAP: 50 Double Unders 10 Thrusters (115/75#) 3 Ring Muscle-ups
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WOD With a partner, 20:00 AMRAP “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats *One partner begins by working on AMRAP of Cindy, while other partner runs 200m *When the running partner returns, they will...
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WOD Powerlifting total: 1RM Back Squat 1RM Bench Press w/ 1 sec pause at chest 1RM Deadlift *40:00 Cap
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WOD “Kelly” 5 RFT: 400m Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#) *35:00 Cap
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WOD 4 Rounds for Quality: 8-12 DB Bench Press 8-12 BB Bent over Row 2:00 Rest 3 Rounds for Quality: 10-14 DB Skull Crushers 10-14 Strict Pullups (use band if needed) 12-16 Standing DB Bicep Curls...
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Skill/Strength Rope Climb technique work WOD With a partner, 22:00 AMRAP: 40 Alternating Dumbbell Snatches (50/35#) 30 Burpees to 6″ target 20 Toes to bar 10 Rope climbs to 15′
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WOD “Bond” 10 Rounds of “Chelsea” EMOM: 5 Pull-ups 10 Push-ups 15 Air Squats Immediately into, 10:00 AMRAP, with one partner completing a round at a time: 3 Snatch Grip Deadlifts (135/95#) 2 Hang Power...
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WOD With a partner, for time: 800m Run (together) 100 Deadlifts (135/95#) 100 Situps 800m Run 75 Power Cleans (115/75#) 75 Lateral Burpees over Barbell 800m Run 50 Hang Power Cleans (95/65#) 50...
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Skill/Strength 10:00 to build to a heavy complex: 1 Power Clean + 1 Hang Squat Clean + 2 Front Squats + 1 Jerk WOD For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80#) *30 Double Unders after each...
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Skill/Strength Every 2:00 for 4 Rounds: 8 Single Arm DB Push Press with 5 second eccentric *Per arm *Explode up, control down VERY slowly WOD For time: 21-15-9 Handstand Pushups Chest to Bar Pullups...
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WOD Every 5:00 for 5 rounds: 8 Deadlifts at 65% 1RM 400m Run 4 Deadlifts at 65% 1RM
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WOD 20:00 EMOM, alternating: Minute 1: 3 Squat Snatches Minute 2: 10 Toes to Bar + 20 Double Unders
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