Conditioning: Chipper For Time 100 M Sled Pull 50 KB Swings (53,35) 50 HR Push Ups 50 Knees to elbows 50 Wall Balls 50 Ring Dips 50 Clean and Jerks 50 Ring Rows 50 Weighted Box Step Ups (30/20) 100 m Sled Pull Time: 40:53 (125# sled pull, 1.25pd, sit-ups, …
Skill-work: Every Minute on the Minute for 10 Minutes 3 Back Squats @ 65%-70% Conditioning: As Far As Can Make In 12 Mins 3 Power Snatch, 3 C2B Pull-ups 6,6, 9,9,12,12………… RX (75/55) Total: 15 power snatches and 10 pull-ups Rx (completed pull-ups after time expired)
1 mile run Time: 9:42 WOD 21 – 15 – 9 – 6 – 3 front squats (95/65) SDHP Time: 15:09 (95# front squat, 85# sdhp)
WOD 20 min AMRAP w/ partner 10 push press (95/65) 10 kb swings (1.25 pd) 10 box jumps (24/20) Finish with 100 partner side med ball tosses (14) Total: 11 + 10 kb swings
WOD 15 min AMRAP 10 kb swings (1.25 pd) 10 push-ups 10 wall balls (20) Total: 7 rounds + 10 kb swings (44#)
WOD Conditioning: 3 Rounds For Time 400 M Run 15 Power Cleans RX(115,75) 20 Jump Squats Time: 17:59 Rx (84 degrees)
WOD 4 Rounds 15 Deadlifts 15 Clapping Pushups 20 Alternating Pistol Squats RX(205,135) ADV(225,155) Time: 14:56 (205#, regular push-ups and air squats)
Skill-work: 3 Sets 12 each leg Pole Banded Behind the knee DB Lunges 12 KB goblet Spanish Squats WOD: 10 Rounds 4 Power Cleans 15 Wall Balls (20/14) RX(155, 105) ADV(185,125) Time: 19:39 (135# power cleans)
WOD 4 rounds 6 Min to complete 1000M Row Max burpees over the rower 2 min Rest between rounds Totals: 20, 20, 17, 16 burpees
12 min AMRAP Push jerk 1 – 2- 3 – 4 – 5 – 6 – 7 – 8… Strick pull-up 2 – 4 – 6 – 8 – 10 – 12 – 14… Total: 6 rounds + 3 push jerks (kipping pull-ups on final two rounds)