WOD

Front Squat Strength 10 – 10 7 – 7 5 – 5 3 WOD 15 min AMRAP 100 DU 15 deadlifts 70/45 15 C2B 10 deadlifts 10 C2B 5 deadlifts 5 C2B

Back squats 6 x 5 at 80% 1RM WOD 3 rounds for time L1 – 20 C2B 100 DUs L2 – 15 C2B 75 DUs L3 – 15 pull ups 200 single skips Rest 1 min 3 rounds for time L1 – 15 HSPUs 30 KB swings 32/20 L2 – 10 kipping HSPUs 30 KB […]

Gymnasty 101 L1 – EMOM 10 mins # muscle ups L2 – 5 sets of 5 hip pops, 3 hips to rings, 3 low ring transition muscle ups L3 – 6 sets 5 hip pops, # strict pull ups/ring rows, # dips/box dips WOD 11 min AMRAP 30 – 20 – 10 T2B Snatches 50/30 […]

Deadlifts 5 x 2 Handstand walks – Partner handstand walks – Wall holds Sprint WOD 9 min ascending ladder 3 – 6 – 9 – 12 – 15 etc. Thrusters 60/40 Lateral burpees

Max pistols in 1 min L1 – RX pistols L2 – rig pistols L3 – box pistols 10 min EMOM Odd – # pistols Even – L1 – T2B L2 – v-ups WOD 18 min AMRAP 50 KB swings 24/16 2 gate runs 50 air squats 100 double unders

Front Squat Conditioning EMOM 16 mins Odd – 7 front squats Even – L1 – 5 pull ups, 4 C2B, 3 bar muscle ups L2 – 6 pull ups, 6 C2B L3 – 12 pull ups WOD For time 21 – 15 – 9 – 15 – 21 Push press 50/30 Box jumps 24″/20″

Back Squats 6 x 5 at 80% WOD 2 gate runs 50 KB sumo deadlift high pulls 32/20kg 50 v-ups 50 KB lunges (25 left/25 right) 50 back extensions 50 KB shoulder to over (25 left/25 right) 2 gate runs

Gymnasty 101 Level 1 1 strict muscle ups every 30 secs for 10 mins Level 2 3 hips to ring + 3 jumping muscle ups + # ring dips – 5 sets Level 3 7 strict pull ups + 7 ring rows + 14 box dips WOD 9 min AMRAP 21 – 15 – 9 […]

Snatch Clusters 5 rounds 1 – 1 – 1 – 1 – 1 *Lifting every 10 secs *At 1 min mark, do a set of 10-15 unbroken C2B *Rest 90 sec between each round WOD 5 rounds for time Level 1 12 HSPUs 50 double unders 12 T2B Level 2 8 kipping HSPUs 50 double […]

Strict Press 10 – 10 – 8 – 8 – 6 – 6 *Working up to 6 rep max from the clean *Rest 90 sec between rounds WOD 17 min AMRAP 1 gate run 20 KB step ups 20″ 20 ab mat sit ups 30 sec chin over bar hold