WOD

1 mile Run

10 Rounds

10 – Wall Balls

5 – Pull-ups

5 – TTB

1 mile Run

WOD

12 min AMRAP

6 – HSPU

12 – KB Swings 53/35

12 – Russian Twists

Skill

Snatch

2 – Power Snatch

2 – OHS

2:00 / 22:00

Skill

Strict Press

5 x 5

60 – 65- 70 – 75 – 80%

WOD

1-2-3-4-5-6-7-8-9-10

Pull-ups

15 – Ab-mat Sit-ups

10-9-8-7-6-5-4-3-2-1

Box Jumps 24/20

Skill

Front Squat

5 x 5

60 – 65- 70 – 75 – 80%

WOD

DT

5 Rounds

12 – Deadlifts

9 – Hang Power Cleans

6 – Push Jerks

*6.22.2017

 

WOD

2 min AMRAP

Max DU

Rest 2 min

3 min AMRAP

30 – DU

Max KB Swings

Rest 3 min

4 min AMRAP

30 – DU

20 – KB Swings

Max Burpees

Rest 4 min

5 min AMRAP

30 – DU

20 – KB Swings

10 – Burpees

Max Goblet Squats

Rest 5 min

Then

For Time

Max # of DU

Max # of KB Swings

Max # of Burpees

Max # Goblet Squats

 

WOD

30 min AMRAP

800 m Run

HSPU

Snatch 95/65

OHS

Pull-ups

1122 / 2244 / 3366 / 4488 / 551010

Skill

Strict Press

1 rm

20 min establish

WOD

15 min AMRAP

11 – SDHP 95/65

11 – Burpees

11 – Push Press

11 – Box Jumps

Skill

Deadlift

1 rm re-test

30 min to establish

WOD

100 – DU

100 – Air Squats

Skill

20 min EMOM

10 – Wall Balls

5 – Strict Ring Dips

WOD

4 Rounds

400 m Run

10 – Strict Pull-ups

10 – Push-ups

20 – Sit-ups

*20 min cap

 

Skill

Squat Clean

1 rm re-test

30 min to establish

WOD

6 min AMRAP

4 – OTB Burpees

10 – KB Swings