SWOD- 1 RM Snatch
WOD- 1 Round for time of:
45 x Thrusters (95/65)
45 x Pull Ups
* Cannot be partitioned
SWOD- 5 x 3 Back Squat (Max Effort)
WOD- 3 Rounds for time of:
50 x Double Unders
15 x Hand Release Push Ups
25 x KB Swings (70/53)
WOD- 5 Rounds of Partner “Fight Gone Bad”
1 Minute at each station
Wall Balls (20/14)
SDHP (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row for Calories
1 Minute Rest b/t rounds
*alternating stations
* Score is total reps
SWOD- 12 x 2 Sumo Deadlifts @ 50% of 1 RM Deadlift
WOD- 9 Rounds of:
1 Minute AMRAP
9 x Deficit Push Ups
9 x Pull Ups
Max Burpees
1 Minute rest b/t rounds
*Score is total burpees
SWOD- Press + Push Press + Push Jerk
1 Set @ 60% of 1 RM Press
1 Set @ 65%
1 @ 70%
1 @ 75%
1 @ 80@
WOD- KFlu’s “Dirty Thirty”
15 x Muscle Ups
Then 5 Rounds of
16 x HPC (95/83)
16 x Back Squats (95/83)
Then
15 x Muscle Ups
SWOD- 3 Position Snatch
1 Set @ 60% of 1 RM
1 Set @ 65%
4 Sets @ 70%
WOD- 15 Minute AMRAP
6 x Front Squats (165/115)
12 x Ab Mat Sit Ups
24 x Double Unders
SWOD- Strict Press
6 x 2 Max Effort
WOD- 3 Rounds for time of:
800 M Run
30 x Jumping Squat Burpees
SWOD- Clean & Jerk
24 Minute Running Clock- 1 rep every 2 Minutes
Sets 1 & 2 @ 70% of 1 RM
Sets 3 & 4 @ @ 75%
Sets 5 & 6 @ 80%
Sets 7 & 8 @ 85%
Sets 9 & 10 @ 90%
Sets 11 & 12 Max Effort!
WOD- Ground to Overhead 10,000 lbs/7,000 lbs
*anyhow and any load
WOD- 30 Minute Partner AMRAP, one person working at a time:
5 x Deadlifts (255/155)
13 x Push Ups
9 x Box Jumps (24/20)
SWOD- 6 Minute EMOM
1 x Snatch @ 70% of 1 RM
Then
8 x 2 OHS @ 65 % of 1 RM
WOD- 10 Minute AMRAP
10 x Ab Mat Sit Ups
20 x Lunges w/ barbell in front rack (75/55)
30 x Double Unders