Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat (6 x 3 )
*Use 80% of your 1 RM for all sets.
WOD:
Run 200 Meters
21 OHS (95/65)
Max Reps Unbroken Strict Push Ups
Run 200 Meters
15 OHS (95/65)
Max Reps Unbroken Strict Push Ups
Run 200 Meters
9 OHS (95/65)
Max Reps Unbroken Strict Push Ups
Strict Push Ups: Total Reps from WOD
Mobility:
Shoulders
Buy Out:
50 Ab Mat Sit Ups
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Partner Deadlift (Time to Work the Skill)
WOD:
Team WOD – In teams of 3, complete:
300 Deadlifts (95/65)
*Only one person may deadlift at a time, while one person rows and one person executes rope climbs
*Teams may strategize and rotate as they would like
*Score is time to complete 300 deadlifts
Mobility:
Hamstrings
Buy Out:
Team 400 Meter Run
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Get Ready to Work! Review the WOD movements.
WOD:
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Female RX: 20″ box; 25# KB, Push Press 25#; 14# Wall Ball
Mobility:
Athlete’s Choice
Buy Out:
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (5 x 2 ) *Use 85% of your 1 RM for all sets.
WOD:
20 EMOTM
Even: Complete one complex of-high hang clean, hang clean, clean (135/95)
Odd: 6 Chest to Bars
*RX+: 165/115; 3 Bar Muscle Ups
Mobility:
Squat Therapy
Buy Out:
5 Wall Walks
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (6 x 6) *Use 70% of your 1 RM for all sets.
WOD:
For Time
10-1 Floor Press (135/95)
5 Inverted Burpees
Mobility:
Shoulders
Buy Out:
10 Strict Pull ups
10 Strict Push Ups
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Thruster (4 x 4 )
*Use 75% of your 1 RM for all 4 sets.
WOD:
For Time 10-8-6-4-2
Thrusters 95/65
50-40-30-20-10
Double Unders
*RX+: 135/95
Mobility:
Shoulders
Buy Out:
Row 500 Meters
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Box Jump Max Height
WOD:
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Mobility:
Achilles
Buy Out:
40 Mountain Climbers
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 2 )
*Use 90% of your 1 RM
WOD:
15-12-9-6-3
Deadlifts (225/155)
50-40-30-20-10
Pull Ups
Mobility:
Shoulders
Buy Out:
50 Candlestick Raises
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Push Jerk (3 x 3 x 3 x 3 x 3 ) *Start at 70% of your 1 RM
WOD:
9 Minute AMRAP
6 Push Jerk (95/65)
3 Dips
Mobility:
Shoulders
Buy Out:
5 Muscle Ups or Muscle Up Progressions (Bar or Rings)
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Sumo Deadlift (Death By SDL) *EMOTM for 15 minutes, start at 1 rep and increase one each minute
*RX: 275/185 *RX+: 315/205 *Score: Weight Used and Round Completed
WOD:
12 Minute Clock
Minute 1: ME Air Squats (max of 60)
Minute 2: Pull Ups (60 minus # of air squats completed in minute 1)
Minute 3: ME Air Squats (max of 60)
Minute 4: HRPUs (60 minus # of air squats completed in minute 3)
*Repeat for 3 Rounds (total of 12 minutes)
*Score is total reps completed. A perfect score is 360
*If you can’t compete the required pull ups or hrpus in the given minute, you just don’t count those reps in your total
Mobility:
Shoulders
Buy Out:
50 Double Unders
10 GHD Sit Ups
10 GHD Back Extensions
