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STRENGTH

EMOM x 20
ODD – 6 Back Squats @ 60%
EVEN – 60 Double Unders

WOD

For Time

0-10 minutes – Jackie
1000 m row
50 Thrusters @ 45/35
30 Pull Ups

10-20 minutes
1 mile run

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Team WOD Saturday

Team WOD

2 person team

2000 meter row
50 clean and jerks (155/105)
2000 meter row
100 burpees
2000 meter row
150 wall balls

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STAMINA

5 min AMRAP

Wall Ball (20/14)
Box Jumps (24/20)

Ascending Ladder – add 1 rep per round

WOD

10 min EMOM – 6 Power Snatches + 6 overhead squats (95/65)

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STRENGTH

EMOM x 6 – 3 SQUAT CLEANS @ 70%

Rest 3 Minutes (change weights)

EMOM x 6 – 3 SQUAT SNATCHES @ 70%

Push Press 2×10 (50-60%)

STAMINA

Death By Toes To Bar/Knees To Elbow/GHD = 2 reps per minute.  2-4-6-8-10-12 and so on ….

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Strength/Stamina

Row 4 x 500 (3 minute rest in between)

WOD

For Time

21-15-9

Deadlift 315/225
Box Jump 30/24

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STRENGTH

EMOM x 10 – 1 SQUAT Clean + 1 Jerk @ 80-85%

EMOM x 10 – 3 muscle ups/chest to bar/pull ups

Stamina

1 mile run or 2k row

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SKILL

Gymnastics… pull ups, muscle ups, hand stand push ups, hand stand walking, etc….

WOD

For Time

1000 meter row
30 power cleans 185/135
50 burpees

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Team WOD Saturday

2 Person Partner WOD

120 wall balls 20/14
120 KB swings 53/35
120 burpees
120 broad jumps
50 double under (per partner)

Partner 1 is working and partner 2 is running 100 m (to the tree and back).

Must rotate after each run

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MOBILITY

WOD – Active Recovery (been a tough week of training)

For Time

1600 m run
4 min rest
1200 m run
3 min rest
800 m run
2 min rest
400 m run

If you decide to row it will be 2k row, 1500 m row, 1000 m row and 500 m row.  The same rest time as the run in between.