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STRENGTH

EMOM x 10 – 3 Squat Snatch (70%)

Snatch Pulls 2×2 @ 110%

WOD

For Time

Handstand Push Ups – 10-8-6-4-2
Back Squats – 5-4-3-2-1 (185/135)

* from the floor

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STRENGTH

Push Press 8 sets of 2 reps (8×2 @ 80%)

WOD

3 Rounds for Time:

40 air squats
20 hang squat cleans 95/65

060616

STRENGTH

Back Squat – 3 REP max

WOD

6 Round – 2 minutes each round
100 meter sprint + max rep power cleans 185/135

1 minute rest between rounds.

* power cleans are the reps that count

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STRENGTH

Coaches Choice

WOD

4 person team WOD

Station 1: 2k ROW

Partner 1 row while Partner 2 holds a deadlift 95/65 at the top.  Switch when need.  Bar doesn’t touch the floor until the row is complete.

Station 2: 200 Hand Release Push Ups (HRPU)

Partner 3 does HRPU as the Partner 4 hangs from the pull up bar.  Partners MUST switch every time anyone drops from the pull up bar.

5 min REST (Mandatory)

TEAM ANNIE

2 team mates – 1 working at a time:

100-80-60-40-20 (Double Unders and Sit Ups)

TEAM FRAN

2 team mates – 1 working at a time:

42-30-18 (Thrusters 95/65 and pull ups)

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STRENGTH

Front Squat 3×3 (80-85%)

WOD

1000 meter row (buy in)

then 3 rounds of:

10 clean and jerks 135/95
10 chest to bar pull ups
10 burpees

then 1000 meter run (cash out)

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STRENGTH

5×5 Back Rack Split Jerk (use overhead squat grip)

WOD

For Time

75 wall balls 20/14
50 toes to bar
50 wall balls 20/14
25 toes to bar

060116

Stamina Builder

EMOM X 8

odd – 20 deadlifts 185/115
even – 50 double unders

WOD

3 rounds for time:

21 – calorie row
15 – power cleans 155/105
9 box jumps 24/20