Warmup
500 m run
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 goblin squats 35/25
Wod
3 rounds
5-minute rounds for max reps at each station:
From 0:00-2:00, run 200 meters then double-unders
From 2:00-3:00, dumbbell push jerks 35/20
From 3:00-4:00, pull-ups
From 4:00-5:00, dumbbell hang squat …
400 m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
Front squats
1-1-1-1-1-1-1-1-1-1
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang squat cleans 45/35
10 push jerks 45/35
2 min rest
WOD
For time:
Row 500 meters
50 sit-ups
Row 1,000 meters
30 sit-ups
Row 2,000 meters
20 sit-ups
Closed,
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1 mile run
Then
In teams of two,
Row 750 meters, while partner holds 215/145 pounds in the Front rack position, each
50 Burpees, while partner holds 135/95 pounds Overhead, total
50 Thrusters, 95/65 pounds, while partner holds the Dip support position, total
Partners may switch during …
Warmup
50 double unders
3 rounds
10 power cleans 45/35
10 presses 45/35
10 front squats 45/35
2 min rest
OHS
3-2-2-1-1-1-1-1
400 m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
WOD
4 rounds for time of:
20 OHS 95/65
20 box jumps 24/20
Warmup
500 m row
3 rounds
**using the hook grip
10 snatch grip dead lift 45/35
10 hang snatch 45/35
10 OHS 45/35
2 min rest
Wod
“Grace”
30 clean and jerks 135/95
50 doubleunders
3 rounds
10 deadlifts
10 power cleans
10 push jerks
2 min rest
Wod
Deadlifts
3-3-3-3-3
400 m run
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
Wod
For time:
9 muscle-ups
21 push jerks, 115 lb.
7 muscle-ups
15 push jerks, 115 lb.
5 muscle-ups
9 push jerks, 115 lb.