WODs

STRENGTH:Establish a 5RM Push Press

WOD:"Christine"
3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")

STRENGTH: EMOM X 10 min.

a) 4-6 Muscle ups/pull ups

b) 4-6 deficit HSPU

WOD: 21-15-9 of:

KB snatches 53/35

Ring Dips Do Work .....

STRENGTH:3 Rounds of

1 Minute Max Effort Back Squat @185/135#

2 Minutes Rest

WOD:15:00 AMRAP:

Run 400m

20 OHS 45/35#

10 Burpees Over Box 24/20″ (regionals standard)

RX+: 65/45#
Do Work…

STRENGTH:Establish a 5rm Power Clean

WOD:3 Rounds for Time of:

30 Wall Balls 20/14#
20 Pullups

STRENGTH:HIGH HANG SNATCH
5 x 2 @ 70%

WOD:For time:

400m Run Buy-in

Then, 21-15-9 of:
Wall Balls 20/14
Kettlebell swings 53/35
400m Run Cash-out

STRENGTH:For quality of Movement:

100 Arch Ups (scale: 50)

40 Hollow/Arch Swings (scale: 20)

50 Ring Dips (scale: 25)

* break reps and movements up as necessary to maintain optimal technique

WOD:For Total Reps and Calories:

3:00 Row

1:00 Rest

3:00 Double Unders

1:00 Rest

3:00 Burpee Box Step-Ups 24/20″

* Complete excercises in any order

Do Work…

STRENGTH:Push Jerk: 2×5 AHAP

WOD:5 Rounds of:

5 HSPU

150′ Shuttle Run (50′ sections – all out sprint)

11 TTB

RX+: 7 Rounds, 7 Strict Deficit HSPU’s 6/4″

STRENGTH:3 Rounds of:

1 Minute Max Effort Squats 175/125#

2 Minute Rest

*Choose a weight that allows smooth reps through your the entire minute.

WOD: For time:

Run 400m

21 Thrusters 95/65#

21 Burpees Over Bar

Run 400m

15 Thrusters 115/85#

15 Burpees Over Bar

Run 400m

9 Thrusters 135/105#

9 Burpees Over Bar

RX+: 115/155/185

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W...

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Gymnastics skill:3 Rounds For Quality of Movement:

1:00 Hollow Rocks

:30 Rest

1:00 Alligator Rolls(hollow to Arch)

:30 Rest

1:00 V- Ups

:30 Rest

WOD:In Teams of 3-4

24 Minute Row for Max Calories

(Teams of 4 Row 32 Minutes)

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STRENGTH:Floor Press: 3x Max Effort 135/85#

WOD:3 Rounds of:

9 Power Cleans 135/85#

33 Abmat Sit-ups

15 HSPU’s

Rest 2:00 between rounds

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