092517

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STRENGTH

EMOM X 8

1 Hang Power Snatch + 1 Power Snatch (70%)

WOD

6 RFT

8 thrusters 135/95
8 bar facing burpees

092217

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SKILL

Strict Pull Ups

6×7

Pistols

6×12 (6 per leg)

* try and superset these movements.

WOD

3 Rounds for time

400 meter run
21 KB snatches 53/35
12 Ring Dips

092117

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STRENGTH

Hang Snatch (Below the knee)

Every 2 minutes for 12 minutes

3 reps @ 70%

WOD

8 AMRAP

10 burpees
10 toes to bar

092017

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STRENGTH

Deadlift

3×3 @ 90%

WOD

For Time

80 double unders
80 air squats
800 meter run
400 meter plate run 45/25
40 KB swings 53/35
40 calorie row

091917

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STRENGTH

Bench Press

5×5 (heavier than last week)

WOD

12 AMRAP – Climb the ladder

3 – Sumo Deadlift High Pulls
3 – Chest To Bar Pull Ups
30’ft Handstand Walk

6,6, 9,9, 12, 12, etc until time expires

Scaled Versions
Pull ups
Wall walks (Nose and toes touch the wall – 3 per round)

091817

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STRENGTH

Back Squat

5×5 @ 78%

WOD

8 AMRAP

4 Cleans 155/105
4 Bar Muscle Ups

Scaled B – Chest To Bar Pull Ups
Scaled C – Pull Ups

091517

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STRENGTH

Snatch
2@ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%

WOD

4 Rounds

AMRAP 3

Row 500/400 meters
Max burpee box jump overs 24/20

1 min rest

091417

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STRENGTH

Back Squat

5×5 @ 75%

WOD

Hand Stand Push Ups

15 HSPU
1 min rest
12 HSPU
:45 Sec rest
9 HSPU
:30 Sec rest
6 HSPU
:15 Sec rest
3 HSPU

091317

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STRENGTH

Push Press

2×5 @ 75%
2×3 @ 80%

WOD

AMRAP 5:

50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Burpees

Rest 5:00

AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Burpees

091217

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STRENGTH

Bench Press

5×5

WOD

Every 3 minutes for 7 rounds

400 meter run
12 toes to bar