031717

Stamina

EMOM x 10

ODD – 10 Bench Press 135/95
EVEN – 10 100 Meter run

WOD

EMOM X 20

Minute 1 – 15 Sumo Deadlift High Pulls 75/55
Minute 2 – 15 Wall Balls 20/14
Minute 3 – 15/12 Calorie Row (25/18 on bike)
Minute 4 – Handstand Walking Practice

031617

STRENGTH

Front Squats

3×3 @ 80%

WOD

For Time

3-9-15-21-15-9-3

Deadlifts (205/145)
Box Jumps (24/20)

031517

STRENGTH

Clean and Jerk (Yes SQUAT)

2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2×2 @ 80%

WOD – Lola

5 Rounds

30 double unders
20 Knees To Elbow
10 Hand Stand Push Ups

031417

Conditioning

3 sets:

4 x 200 meter run
:20 second rest after each

1 min rest per completed round

WOD

EMOM X 18

Minute 1 – 18/15 calorie row
Minute 2 – 15 Hand Stand Push Ups (HSPU)
Minute 3 – 50 Double Unders

031317

STRENGTH

Snatch (Yes Squat)

2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2×2 @ 80%

WOD

3 RFT

9 Power Cleans 135/95
12 Front Squats 135/95
15 Chest to Bar (C2B)

031017

Conditioning

For Time

Running

1600m; Rest 5:00
1200m; Rest 3:00
800m; Rest 2:00
400m; Rest 1:00
200m

Rowing

2000 m; Rest 5:00
1500 m; Rest 3:00
1000 m; Rest 2:00
500 m; Rest 1:00
250 m

030917

STRENGTH

1 Squat Snatch @ 80%

8 Min EMOM

WOD

For Time

10 Shoulder To Overhead (S2O) @ 95/65
50 Air Squats
20 S2O
40 Air Squats
30 S2O
30 Air Squats
40 S2O
20 Air Squats
50 S2O
10 Air Squats

030817

STRENGTH

Clean and Jerk

2 @ 60%
2 @ 65%
2 @ 70%
2×2 @ 75%

WOD

AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 T2B

Rest 5 mins

AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 T2B

030717

STRENGTH

Strict Press

3×8 @ 60%

WOD

EMOM x 8:

Odd: 15/12 Cal Row
Even: 30 Sit-ups