Category Archives: Uncategorized

Strength  Press complex 1 push press + 1 push jerk + split jerk  2@60%, 2@65%, 2@70%, 2@75%, 2@80% MetCon  50 m walking lunges a 20 kb swings 53/35 20 box jumps 24/20″ 3 rounds  Core  4×10 hollow rocks       

Strength  Front squat  2×8@60% 2×6@70% 3×4@75% – with pause  OHS – max in 10 min  Metcon  100 m run  7 thrusters 95/65 14 weighted sit-ups 25# 5 rounds  Gymnastics  5×5 strict pullups       

Strength  Deadlift  2×8@60% 2×6@70% 3×4@80% 3×5@100-120% of snatch in snatch grip  MetCon  25 double unders  10 HR push-ups  25 double unders  10 power cleans @ 135/95 7 min amrap  Gymnastics  6×4 ring dips with 3 sec pause at bottoms    

Strength  Snatch  7×2 full snatch  3×1 at 90%+ MetCon  15 push press 95/65 10 pullups  8 min amrap   

Strength  Back squat  2×10@60% 2×8@70% 4×4@75% with 2 sec pause  MetCon  250 m run  15 R arm kb swings 53/35 10 pistols  15 L arm kb swings 53/35 4 rounds  Skill  5×4 strict HSPUs      

Strength  7×3 hang clean  Work to a max for the day  MetCon  5 min amrap 5 burpees  5 ring dips  1 min rest  5 min Emom  10 HSPUs or 20 push-ups  1 min rest  5 min time cap  100 sit-ups         

Strength  Strict press  1×8@60% 1×7@65% 2×5@70% 2×4@75% 2×2@80% MetCon 28 bar jumps  21 ground to OH 95/65 14 V-ups  10 min amrap  Gymnastics  7×3 strict pullups    

Strength Establish 1 RM front squat MetCon  4 min amrap: Wallballs 20/14 2 min rest  4 min amrap  10 pullups  10 burpees      

Strength  Snatch  Complex:  2 snatch grip deadlifts  1 full snatch  2-3 sets at: 60-80% MetCon  10 kb presses (5each arm) 53/35 10 russian twists 53/35 400 m run  4 rounds  Skill  Ring dips 5×5        

Tough wod today!  Strength  Deadlift 1×10@60% 2×7@65% 2×5@68% 2×4@70% MetCon  7 snatches 115/75 14 HSPUs 4 rounds  ***5×3 strict pullups