Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
For time, working on the odd minutes, and resting on the even minutes:
100 pull-ups
100 push-presses 95/65
100 back squats 95/65
Partition however you want
Open gym 2-3
In teams of two, relay style
3 rounds
1,000-meter row
42 kettle bell swings 53/35
24 pull-ups
500 m row
3 rounds
10 pull-ups
10 push-ups
10 sit-ups
2 min rest
Wod
21-15-9
deadlifts 225/155
Overhead walking-lunge steps 50/35 dumbbells
Burpees, jumping over the barbell
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings left arm 35/25
10 KB swings right arm 35/25
2 min rest
** 10 minutes of rope climb skill work
Wod
Row 5 k
Warmup
50 doubleunders
Burgenor warmup
Wod
Hang snatch
3-2-2-1-1-1-1-1
Warmup
400 m run
3 rounds
10 hang snatch 45/35
10 OHS 45/35
10 snatch balance 45/35
Wod
20 min AMRAP
10 burpees
30 squats
60 seconds of handstand hold
500 m row
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 goblin squats
Wod
Deadlift
10-10-10-10-10
Open gym 2-3
In teams of two,WOD 11-RM Clean
In six minutes find your one-rep max barbell clean.
WOD 2 – Change the Station-This One Sucks!
With a running 9-minute clock
Loads shown throughout this page are always male intermediate/female intermediate – male novice & masters / female novice …