WOD

16.3 7 MIN AMRAP 10 Power Snatches 35/25 3 Bar Muscle Ups

Back Squats 3×12 at 70% of 1 rep max Partner WOD 30 Sec Partner Chin Over Bar Hold 50 HR Push Ups 50 Ball Slams 30 Sec Partner Chin Over Bar Hold 100 Overhead Lunges 100 Ab Mat Sit Ups 30 Sec Partner Chin Over Bar Hold 50 HR Push Ups 50 Ball Slams *Partner […]

Cardiovascular EMOM 20 Mins 5 Mins at each station 1st – 20/14 Cal Row 2nd – 70 Double unders 3rd – 15 Burpees to 6 Inch Target 4th – 1 Gate Run Partner WOD 1:1 with 8 rounds each, 1 min each 20 Wall Balls Max Kb swings in remaining time 32/20 Buddy

Strength 5 Sets 7 Strict Press + 5 Push Press *Superset with Partner Lower Ab Smashes WOD 3×5 min AMRAPs, 1 Min Rest between each 1 Gate Run 20 Power Snatches 50/30 20 Box Jumps 24”/20” *Max Handstand Push Ups in remaining time Legsville

Conditioning EMOM 10 mins 1st – 6 Hang Cleans + 6 Front Squats 80/50 2nd – 5 Shoulder to Overhead 80/50 + 10 Toes To Bar Rest 2 Mins 8 Minute Cardiovascular Intervals 45 seconds on : 15 seconds off Gate Runs WOD 10 Min AMRAP 10 Deadlifts 70/45 15 Push Ups 20 V-Ups Grind

16.2 WOD 4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* Time extends 4 minutes each time a round is completed. * Reps decrease. Load increases.

Back Squats 4×10 at 70% of 1 rep max Partner Workout For Time 2 Gate Runs (Together) 100 Partner Lower Ab Smashes 100 Goblet Squats 24/16 2 Gate Runs (Together) 50 Partner Ab Mat Sit Ups (with a wall ball) 50 HSPU 2 Gate Runs Together

Olympic Lifting Conditioning and Barbell Cycling EMOM 10 MINS 3 Power Snatches + 2 Hang Full Snatches + 1 OHS Barbell Cycling 5 Min AMRAP With Partner Complete max power snatches with partner *switch after 5 reps Conditioning WOD Every 2 Mins For 8 Rounds 1 Gate Run 10 Deadlifts 80/50 10 – 15 Lateral […]

Conditioning 16 Min EMOM 1st – 20 Wall Balls 2nd – 18/12 Cal Row 3rd – 20 KB Swings 24/16 4th – 18 Toes To Bar WOD 3 Rounds For Time 18 Min Time Cap 100 Double Unders 50 Ab Mat Sit Ups 25 Push Ups

Front Squat Strength 5×8 at 70% of 1RM Between every set, superset with 30 – 45 second HS hold WOD 13 Min AMRAP 30 Box Jumps 24”/20” 30 Power Cleans 60/35 30 Box Jumps 24”/20” 30 Shoulder To Overhead 60/35 30 Box Jumps 24”/20” Max Clean and Jerks at 60/35 in remaining time Legs