WOD Conditioning: With a 8 Minute Window 1000 M Row Max Squat Snatch (115/75) Rest 2 Minutes With a 8 Minutes Window 1000 M Row Max Thrusters (115/75) Score Number of Reps Combined Total: 56 (25 mixed hang cleans and snatches @ 75#, 31 thrusters @ 75#)
WOD Conditioning: 7 Rounds Complete as a Sprint Rest : Every 2:30 Complete 200 M Run 7 DeadLifts (225/155) 10 Pistol Squats Modify Reps Accordingly , Mod Pistol Squats to Goblet Squats Total: 7 rounds (deadlifts 175#, air squats)
WOD Conditioning: AMRAP 14 Minutes 10 Clean and Jerks 10 HR Push-ups 10 Box Jumps (24,30) RX(95/65) Total: 4 rounds + 2 clean and jerks (regular push-ups)
WOD 4 rounds 400m run 22 OH squats Time: 21:15 (8 back squats @ 95#, 14 OH squats @ 55# each round)
Skill-work: Row Intensity Work 8 Rounds 30 Secs All Out for Max Power 1 Minute Rest Conditioning: “Intensity Intervals” 8 Rounds 90 Secs On/ 90 Secs Rest 10 KB Swings (70,53) 10 6 Ft at least broad Jumps 10 Burpees AMR DU’s in Remainder MOD to lesser # if not …
WOD Conditioning: As Many Rounds In 14 Minutes 24 Wall Balls (20,14) 24 SDHP 24 Weighted OH Plate Lunges Total: 3 rounds (substituted SDHP with ghd 2 rounds, reg sit-ups 1 round)
WOD Conditioning: 5 Rounds For Total Reps 1 Min Thrusters 1 Min Burpee Box Jumps (20”,24”) 1 Min Rest RX(95/65) Total: 55 thrusters, 78 box jumps (85#, 24″ regular box jumps) Thrusters: 11, 11, 11, 11, 11 Box jumps: 20, 16, 14, 12, 16
WOD Conditioning: “Holy Grip” As Many UB Clean and Jerk Reps In 12 Minutes 1, 2, 3, 4, 5, 6, …….. Complete 15 DU’s In between Each Set Total: 9 rounds (95#) (completed 10th round after time expired)
WOD 25 minutes of “Dice” w/ Kat 1 – wall balls x2 2 – sit-ups x3 3 – obliques x2 4 – kb swings x2 5 – deadlifts x1 6 – double undres x5 Total: 60, 150, 100, 60, 30, 50 (1.25pd kb, 185# deadlifts)
WOD Conditioning: 21-15-9-6 Back Squats DB Burpee Deadlifts RX (165/115) Time: 15:24 (145# back squat, 40# db)