Strength: Deadlift warm up to 70% of 1RM. 8min EMOM of 3 Deadlift at 70%. Scale as needed if too heavy.
WOD: For Time.
400m Run
1 Snatch Complex, 1 Wallball
2 Snatch Complex, 2 Wallball
3 Snatch Complex, 3 Wallball
4 Snatch Complex, 4 Wallball
and so on until 10 each is reached
400m Run
Rx 115/75 Lv2 95/65 Lv1 Anything less
Snatch complex consist of 1 snatch grip deadlift+1 hang power snatch without dropping barbell.
Strength: Bench press. 5×3 with a 2 second pause at the chest.
Partner WOD: for time
75 evil wheels
75 floor press 135/95
75 bench jump overs (no lateral)
75 kettlebell swings 53/35
One chips away while the other does a farmer (pinch) carry to
last conex and back then switch. The plate is held from the
outer part, not the center.
35# plate each hand for male, and 25# plate each hand for female.
Strength: 3 front squat + 1 thruster for a max.
The thruster isn’t performed when standing up from the 3rd front squat. It’ll be
your 4th part of the complex. Have fun with this one and don’t forget to put
how heavy you went on the board as part of your score.
WOD: 2 rounds
20 thrusters
20 pushups
20 back rows
20 toes to bar
w/3 burpees EMOM.
RX 95/65 Lv2 75/45 Lv1 anything less
WOD: 15.3
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders
M 20-lb. ball to 10’
F 14-lb. ball to 9’
Lv2 scaled
14-minute AMRAP
50 wall balls 20/14
200 single unders
Strength: Seated box jumps. Yup. Although in the
video, he lands below parallel, try to land above parallel.
6×3 for max height.
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Skill work: Snatch grip push press + overhead squat 8×1
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For the remainder of the class work on the snatch. Squat snatch if
your flexability allows. Power snatch if not.
Strength: Deadlift. 3 easy warm up sets of 5 at 70% or less.
Then 3 heavy sets of 2 AHAP.
Skill work: Practice handstands against the wall, trying to balance
by yourself with minimal help from the wall.
WOD: 12 minute AMRAP
10 handstand push ups
15 cleans 135/95
20 calorie row
Strength: push press with progressive load for each set,
so don’t go too heavy too soon
follow sets x reps 1×5, 1×4, 1×3, 2×2, 2×1
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8 minutes to practice Turkish getups
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WOD: Kettlebell Krazy
3 rounds
15 russian swings
5 cleans R arm
5 cleans L arm
5 thrusters R arm
5 thrusters L arm
200m run
Elite 70/53 Rx 53/35 Lv2 35/26 Lv1 26/18
Congratulations to our athlete of the month, Brian! here are some graceful moments.
The Jedi clean
The “I can’t wait for the next lunges WOD” face
Strength: 4×5 front squat with progressive loading.
WOD: 4 – 2 minute rounds of
3 snatch, 6 pull ups, 9 push ups
With remaining time in the 2 minutes, AMRAP alternating pistols.
The clock stays running, and your score is total pistols from the 4 rounds.
Elite-135/95
RX-95/65
Lv2-75/45, assisted pistols
Lv1-anything less
WOD: 15.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern
Strength: Wendler bench press
WOD: 4 rounds
1 tower run
2 sled drags or plowler pushes
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first come first serve. Down to the last
conex and back will be 1.
25’s/10’s for the sled and no weight for the prowler