Strength
Bench Press (DB or BB)
2rds
6 reps 70% of 1rm
20 reps 50% off the above
PARTNER WOD
2 pp partner
ygig
10 push-presses 105/75, rx+ 155/95
20 front squats
30 dumbbell snatches (alternating)
40 kettlebell swings
50 cal ROW
40 kettlebell swings
30 dumbbell snatches (alternating)
20 front squats
10 push-presses
Warmup
Run 400m
then
2 rounds
10 RKBS
10 glute bridges
10 jumping squats
barbell warm up
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 power cleans with pause at catch
5 FS
5 squat cleans with pause at catch
Strength / Skill
Squat Clean EMOM
*every minute on the minute for 8 minutes, do 1 rep
*work towards a HEAVY 1 REP
*stage weights next to your bar to save time
*begin at approximately. 65%
WOD
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 -3- 2 - 1
Double DB devil press 50/35 - scale up or down
*after each set of devil press, 100m run
(example: 10 devil presses, then run, 9 devil presses, then run, etc)
Strength / Skill
Back Squat w/ pause
E90MOM
5-5-5-5
every 90 seconds complete a set of 5 reps (first rep 3 sec pause)
all sets at same weight, approximately 65-70%7
WOD
4 rds of 30/30
16 EMOM
Back Squat
Box Jumps
OHS 75/45
T2B
Strength / Skill
power snatch
*heavy single
*take 12 minutes to complete
WOD
AMRAP 16
4x (1 Sn Grip DL + 1 Hang Snatch) 70% of today 1rm
250/200m row
8 Front squats
250/200m row
12 ring rows
250/200m row
