160914
Skill/Strength 4 RNFT: 3 TnG Squat Clean and Jerk *Start at 50%, add weight each round if able 1-5 Ring Muscle Ups *Scale to 5-10 C2B, PU, or Ring Rows WOD 5 RFT: 10 HR Pushups 15 KBS (53/35#) 20...
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WOD 40:00 conversational AMRAP 200m Single Arm Farmers Carry (53/35#) 10 Lateral Burpee Over Bar 15 Air Squats + :30 Bottom of the squat hold on 15th rep 3 TnG Power Snatch @ 55-60%
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Skill/Strength 4RNFT: 4 Deadlifts 10 Kipping TTB WOD For Time: 150 Double Unders 50 WBS (20/14#) 100 Double Unders 35 WBS 50 Double Unders 20 WBS (12:00 cut-off)
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WOD 35:00 AMRAP With a partner: 100 KBS (53/35#) 800m Run 60 Pull-ups 40 Pistols (alternating, total) 20 Rope Climbs to 15′ *Split reps any way, one person working at a time *Run with your partner...
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Skill/Strength 12:00 EMOM, alternating: 2 TnG Power Clean and Jerk *Start around 60% 0:40 Single Leg KB Deadlifts + Knee Raise *Only one leg per round, so round 1 is all on the left, or all on the...
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Skill/Strength 5RNFT: 10 Push Press *Start around 50% and build 6 Box Jumps *As high as possible WOD Death by KBS and Box Jumps, for 12:00: Min 1: 4 KBS (53/35#) + 2 Box Jumps (24/20″”) Min 2: 4 KBS +...
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Skill/Strength 4RNFT: 10 Front Squat *Start around 65-70% 1:00 AMRAP Double Unders/Practice 1:00 Dead Bugs WOD 8:00 AMRAP 3 HR Pushups 3 WBS (20/14#) 6 HR Pushups 6 WBS 9,9 – 12, 12 – 15,15….etc
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WOD 30:00 Conversational AMRAP: 200m Run w/slam ball 15 Slam Ball 10 Ring Dips 1:00 Plank hold 10 Pistols (total, alternating)
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Skill/Strength 12:00 EMOM, Alternating: 3 TnG Power Snatch *Start around 60% of 1RM full snatch, and build 10 Burpees WOD 4RFT: 400m Run 12 Pullups (14:00 cut-off)
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Skill/Strength 10:00 of -HSPU skill work or -Find a max deficit HSPU or -Find a max set UB HSPU WOD “Death by Tabata” Tabata Thrusters (45/35#) Tabata Ring Rows Tabata Hollow Rocks Tabata Jumping...
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Skill/Strength 4 RNFT: 8 Back Squat *Start around 70% and build 10 Chinups *Break up as needed to get all reps in *Add weight if you can do more than 10 UB Chinups WOD 10:00 AMRAP: 10 Front Rack KB Box...
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Skill/Strength 5 RNFT: 8 Barbell Good Mornings *Add weight each round, if able 10 Weighted or Banded Pushups WOD For Time: 400m Run 3 Muscle Ups 50 Double Unders 3 Muscle Ups 400m Run 3 Muscle Ups 50...
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Skill/Strength 6:00 EMOM: 3 TnG Squat Cleans *Start around 60% and build Rest 2:00 6:00 EMOM: 3 Split Jerks *Start around 60% and build *Taken out of the racks WOD For Time: 15 Hand Stand Pushups 20...
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WOD 5:00 AMRAP: 10 TTB 20 Abmat Situps Rest 3:00 5:00 AMRAP: 4 Turkish Getups (total) 8 Hollow Rocks Rest 3:00 5:00 AMRAP: 10 Single Arm KB Press (total) 20 Supermans
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Skill/Strength 5:00 EMOM: 3 Snatch Balance *Start around 50% of your 1RM Snatch *Taken out of the racks Rest 2:00 5:00 EMOM: 3 Touch and go Snatch *Start around 50% of 1RM Snatch, add weight each...
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WOD With a running clock, 5:00 AMRAP: 50 Wall Ball Shot Buy-in (20/14#) 12 Deadlifts (135/95#) 12 Burpees Rest 5:00 5:00 AMRAP: 35 WBS Buy-in (20/14#) 9 DL (185/125#) 9 Burpees Rest 5:00 5:00 AMRAP: 20...
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Skill/Strength 7:00 EMOM: 5 TnG Power Clean & Jerk *Start around 50% and add weight each round WOD 10 RFT: 10 Med Ball Cleans (20/14#) 10 Burpees (20:00 cut-off)
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WOD Every 5:00 for 5 Rounds: 300m Run 15 Toes To bar 9 Deadlifts (225/155#) *Score slowest and fastest round only, goal is to keep both times as close to each other as possible *Run is to the mailbox...
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Skill/Strength 4 RNFT: 4 1&1/4 Front Squat *Start around 70% and build each round if able 10 Strict Pullups *If you can do more than 10 UB, add weight *Scale to negatives or shin pullups WOD 8...
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Skill/Strength 5RNFT: 1:00 Max Distance Row 8 Single Arm KB Row 8 Ring Dips :20 L-Sit Hold *Score lowest distance on rower and KB weight WOD 7:00 EMOM 5 TnG Power Snatches *Start at 50% and weight, if...
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