WOD

‘PARTNER UP’

In teams of two, complete:
100 Pull-Ups
300m Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Balls
300m Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
300m Farmer’s Carry

Partition the reps however you would like. 

WOD

Strength:

Overhead Squat
3-3-3-3-3 (75%-90%)

Snatch Grip BTH Push Press
5-5-5 (70% 1RM Strict Press)

Metcon: Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (50/30)
7 Box Jumps (24″/20″)
7 Toes to Bar

WOD

Six sets of:
3-Position Snatch (high hang, mid-thigh, then from the floor)
Rest 2-3 minutes

Build over the course of the six sets.

Rounds of 15, 12 and 9 reps for time of:
Thrusters (50/30)
Burpees

WOD

Strength:

Front Squat
3-3-3-3-3 (75%-90%)

Metcon: 24 min EMOM,
Odd Minutes – Power Clean x 2 reps
Even Minutes – 200m Run

WOD

Strength:

Strict Press
3-3-3-3-3 (75%-90%)

Metcon: Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (42.5/30)

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24)
15 Push-Ups

WOD

TEAM WOD

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500m
8 Front Squats (70/40 – from the ground)

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500m
8 Thrusters (50/35)

WOD

Strength:

Overhead Squat
5-5-5-5-5 (75%-86%/88%)

Snatch Grip BTH Push Press
5-5-5 (70% 1RM Strict Press)

Metcon: In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (50/30)
6 Push Presses (50/30)
9 Push-Ups

WOD

Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

For time:
100 Double Unders
30 Burpees
30 Ground to Overhead (50/30)
800m Run

WOD

Strength:

Front Squat
5-5-5-5-5 (75%-86%/88%)

Metcon:24 min EMOM,
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 8 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

WOD

Strength:

Strict Press
5-5-5-5-5 (75%-86%/88%)

10 reps of Strict Press @ 70%

Metcon: EMOM, for 15 minutes,
Minute 1 – Row 200/150m
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps