Strength

15 mins to find a 3 rep max

Overhead Squat

WOD

For time:

3 rounds:

10 KB Swings 70/53

8 Squat Snatches 95/55

3 Rounds:

8 KB Swings 70/53

6 Squat Snatches 135/95

3 Rounds:

6 KB Swings 70/53

4 Squat Snatches 155/105

Skill

Skill Handstand Pushups

WOD

3 rounds for time:

25 Handstand Pushups 

25 Deadlifts 155/105

25 Bar Facing Burpees

*scaled options; Pike pushups, 135/95, Burpees

Strength

Back Squat

Every 2 mins:

6 @ 65%

5 @ 70%

4 @ 75%

Every 3 mins:

4 @ 80%

2 @ 85%

1 @ 85-90%

3 @ 85%

5 @ 80%

WOD

For time:

7-6-5-4-3-2-1

Thrusters 155/105

*30 Double Unders after each set of Thrusters

WOD

Buy in: 85 Plate Ground to Overhead 45/25

5 Rounds:

34 Ring Rows

34 aIr Squats

34 Crunches

34 Hang KB Snatch 35/26

*Every 10 Minutes 2 Rope Climbs

Cash Out: 85 Double-Unders 2:1

*This WOD is in Honor of our beloved Coach Rich Rodriguez.

Please wish Rich a Happy Birthday

Strength

On a 15 min Clock:

Find 2 rep max Thruster

Partner WOD

300 Calorie Assault Bike

*15 Push-ups when athlete gets off bike

**one athlete works while the other rests

250 Cals for Male/Female

200 Cals for Female/Female

Strength

Bench Press

Perform 5 reps every 2 mins for 16 mins (8 sets)

WOD

39-27-15

Calories on the Rower

Med Ball Cleans 20/14

Pull-ups  (Scaled: jumping pull-ups)

*33-22-11 Calories on rower for females

Strength

Every 90 seconds for 5 rounds perform 3 Push Press

*record weight on board

WOD

For time:

200m run

20 Shoulder to Overhead 95/65

-2 min rest-

400m run

20 Shoulder to Overhead 95/65

-2 min rest-

800m run

20 Shoulder to Overhead 95/65

-2 min rest-

400m run

20 Shoulder to Overhead 95/65

-2 min rest

200m run

20 Shoulder to Overhead 95/65

Strength

Front Squats

5 sets not for time:

3 Tempo Squats 3-2-1

(3 seconds down, 2 second hold at bottom, 1 second up)

*increase weight but do not break posture

WOD

15 Min AMRAP

2 Toes to Bar

2 Clean & Jerks 135/85

2 Front Squats 135/85

4 Toes to Bar

4 Clean & Jerks 135/85

4 Front Squats 135/85

Etc. Add 2 reps every round

*score is round completed plus reps

Conditioning

Death by 25 ft shuttle sprint

WOD

14-12-10

Power Snatches 95/65

-30 Double Unders after each set (50 singles)

10-8-6

Power Snatches 115/75

-30 Double Unders after each set (50 singles)

6-4-2

Power Snatches 135/85

-30 Double Unders after each set (50 singles)

STRENGTH

Squat Cleans

Every 2 mins for 16 mins (8 sets)

Perform 1 Squat clean + 2 Front Squats

*Score will be heaviest weight completed

WOD

3 Rounds:

400m Run

15 HSPU’s

40 Air Squats