WOD

Strength: Bench Press @ 70% 1RM + 5kg

Men – 3×6 (3 min rest between sets)

Women – 6×3 (90 seconds rest between sets)

 

Conditioning:

21 min EMOM

1 – Russian KB Swings x 15 (32/24)

2 – Push Press x 12 (40/25)

3 – Double Unders x 50

 

Accessory:

Single Arm DB Bent Over Row

3×6 each arm (AHAP)

WOD

Olympic Lifting:

12 min E2MOM:

Snatch x 1.1 (10 seconds rest between reps)

  • Build in weight over the course of the 6 sets

Conditioning: TEAM WOD

Surprise 🙂

WOD

Strength: Front Squats @ 70% 1RM + 10kg

Men – 3×6 (3 min rest between sets)

Women – 6×3 (90 seconds rest between sets)

 

Conditioning: For Time

30/20 Cal Row

30 Thrusters (50/35)

30 C2B Pull Ups

 

Accessory:

Barbell Good Mornings – 3×8 (AHAP)

 

WOD

Strength:

20 mins to find a BENCH PRESS 1RM

Conditioning:

For Time –

50/30 HR Push Ups

400m Run

30 RKBS (32/24)

400m Run

50/30 HR Push Ups

400m Run

30 RKBS (32/24)

400m Run

 

WOD

Oly Lifting: Snatch

Every 90 secs, for 6 mins:

High Hang x 2

Every 90 secs, for 6 mins:

Hang x 1

Every 90 secs, for 6 mins:

Snatch x 1

  • build up weight over the course of the sets

Conditioning:

10 min AMRAP

30 Double Unders

6 Snatch (50/35)

WOD

Strength:

20 mins to find FRONT SQUAT 1RM

 

Conditioning:

30 Bear Complex for time (60/40)

  • every time the barbell is dropped, perform 3 burpees

WOD

Retest Aerobic Chipper:

2 rounds for time –

1200m Run

20 Power Cleans @ 60/40

800m Run

30 Burpees

400m Run

40 Wall Balls

WOD

Strength:

20 minutes to find Back Squat 1RM

 

Conditioning: 10 min AMRAP

12 Power Snatch @ 40/25

4 Pull Ups

WOD

Strength: Deadlifts

5×10 @ 50%

 

Conditioning: 5RFT

40 Double Unders

20 Wall Balls

10 Squats with Wall Ball

 

Accessory:

3×8 Romanian DL

3×8 Barbell Glute Bridges