Strength / Skill
Every 2 mins x 6:
Clean Complex:
3 Dead Lift + 2 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (Push or Split)
-Increase Weight each round
WOD
For time: 20 min cap
3 Rounds:
20 Pull Ups
20 Wall Balls 20/14
Then directly into:
21 TTBs
9 Clean and Jerks 135/95
15 TTBs
6 Clean and Jerks 155/115
9 TTBs
3 Clean and Jerks 185/135
Warmup
bike 12/10 cal
runners stretch + butterfly
wrist mobility + 5 uprights
alt lunges down + high kicks back
duck walk down broad jumps back
row 12/10 calories
Skill/Progression
4 rounds:
7 Wall Ball Shot + 5 Front Squat + 3 Push Press
wb - choice weight
barbell - rd 1 @50% of 1rm PP then increase load each rd
Rest 1 min after each round (if partnering up then A1 goes A2 rest and switch)
WOD
For Time:
30 Cal Row
5 Thrusters 115/75
15 Box Jumps 24/20
10 Thrusters 115/75
10 Box Jump Overs 24/20
15 Thrusters 115/75
5 Burpee Box Jump Overs 24/20
30 Cal Row
Post Wod Stretch
10 laying on back bent knee side to side
5 uprights + 5 roadkill uprig
Warmup
Coaches choice Warm up / Post Wod Cool Down
Strength / Skill
2 person
4rds ea.
max strict hspu
switch
4rds
max strict pull up
switch
PARTNER WOD
Chipper - 2person split evenly
60 Cal Bike
60 Box jumps (24/20)
60 Ring rows
60 Kettleball Swings (53/36)
60 Ball Slams
60 Knees to Elbows
60 Push Press (95/65)
60 weighted Sit ups (45/25)
60 Wallballs (20/14)
60 Cal Row
every 3 minutes alternating synchronized burpees (5) / wall walks (3)
Warmup
Coaches choice Warm up and Post Wod Cool Down
Strength / Skill
3 rounds of:
7 Front Squats +
13 Back Squats
rd1 45%
rd2 55%
rd3 65%
Same weight - go immediately from front squat to back squat
WOD
For Time:
2 rounds of:
11 Power Cleans 155/105
22 Wall Balls 20/14
—Then directly into…
2 rounds of:
9 Shoulder to Overhead 155/105
18 Wall Balls 20/14
—Then directly into…
2 rounds of:
7 Squat Cleans 155/105
70 DUs
