W.O.D.

Buy In:  50 Wall Ball

3 rounds

6 Complex (115/65)

12 abmat situps

18 O.H.S. (115/65)

Buy Out: 50 Wall Ball

 Skill:

4 x 2 

Deadlift

W.O.D.

8 A.M.R.A.P

5 H.S.P.U

10 K.B. Alternate single arm clean/press (24/16)

 

 Skill:

2 Snatch (1 from the Hang/1 from the Floor)

%60 of 2 rep max, 8 sets

W.O.D

3 Rounds

10 Knee to Elbow/15 Box Jump (30/24)/ 20 K.B. Swing (24/16)

 1:00 minute each station (4 rounds)

Goblet Squats

Burpees

Bear Crawl

Toe to Bar

Push Press

Renegade Row

Rest

 

 

 Skill:

3 strict/weighted pull ups on the minute for 10

W.O.D.

3 Rounds

15 wallball

15 H.R.P.U.

15 Sumo High Pull (75/55)

 “Thanks Scott Sporn”

400 meter run

40 box jumps (30/24)

200 meter run

40 squat clean (95/65)

800 meter run

3 Rounds

20 toe to bar/20 snatch (95/65)/ 20 burpee pullup

 

 

Skill:

5 x 5 

Clean & Jerk (75% of 2RM)

Partner W.O.D.

*each partner must row each (alternating)

250 meter/500 meter/1000 meter

 Skill:

Front Squat (80% of 1 rep max)

Then: 4 rounds of:

1,2,3,4,5 reps with :30 in between

W.O.D.

6 Rounds

10 Burpees

20 Double Unders

 

 

 

Open 13.5

4 A.M.R.A.P 

15 Thursters (100/65)

15 Chest to Bar Pullups

*time increases each 3 rounds you complete within 4 minutes

 Skill:

3 Thruster on the minute for 10 

* squat clean first rep (115/75)

Skill 2:

2 Snatches (pocket position) on the minute for 10

* work on getting underneath without having to pull high(85/55)