WOD:
EMOM X 24
L3:
MIN 1: 9 Power Clean (135/95)
MIN 2: 15/12 Cal Bike
MIN 3: 10 Burpees over the bar
MIN 4: Rest
L2:
MIN 1: 8 Power Clean (115/80)
MIN 2: 12/10 Cal Bike
MIN 3: 8 Burpees over the bar
MIN 4: Rest
L1:
MIN 1: 7 Power Clean (95/65)
MIN 2: 10/8 Cal Bike
MIN 3: 6 Burpees over the bar
MIN 4: Rest
WOD:
PARTNER WORKOUT - IN TEAMS OF 2...
FOR TIME
800m WB Run
80 Wall Balls (20/14)|(14/10)
80 Sit-Ups
60 Wall Balls
60 Up Downs
40 Wall Balls
40 Sit-Ups
800m WB Run
*Wall Ball must never touch the ground the entire workout.
If the Wall Ball does touch the ground at any time, both athletes will stop where they are at
and perform 5 Synchro Burpees.
Strength:
Power Clean Heavy Double in 20 Minutes
WOD:
EMOM X 10
L3:
MIN 1: 15/12 Cal Bike
MIN 2: 8 DB Hang Squat Cleans (50/35)
L2:
MIN 1: 12/10 Cal Bike
MIN 2: 6 DB Hang Squat Cleans (35/25)
L1:
MIN 1: 10/8 Cal Bike
MIN 2: 6 DB Hang Squat Cleans (20/15)
Strength:
20 Minutes to find a
1 RM Bench Press
WOD:
FOR TIME
L3:
5 Deadlifts (225/155)
10 Box Jumps (24/20)
15 Burpees
10 Deadlifts
20 Box Jumps
30 Hand Release Push-Ups
15 Deadlifts
30 Box Jumps
45 Burpees
L2:
5 Deadlifts (185/135)
10 Box Jumps (24/20)
15 Burpees
10 Deadlifts
20 Box Jumps
30 Push-Ups
15 Deadlifts
30 Box Jumps
45 Burpees
L1:
5 Deadlifts (135/95)
10 Box Step Ups (24/20)
15 Burpees
10 Deadlifts
20 Box Step Ups
30 Kneeling Push-Ups
15 Deadlifts
30 Box Step Ups
45 Burpees
WOD:
FOR TIME
L3:
1 Mile Run
2000/1750 Row
300 Double Unders
L2:
1 Mile Run
2000/1750 Row
200 Double Unders
L1:
800m Run
1750/1500m
300 Single Unders
25 MIN TIME CAP
*Partition in any way or order to complete the work.
WOD:
FOR TIME
L3:
Buy-in:
50x Box Jumps (24/20)
Then:
30-15-10
Pull-ups
Ring Dips
Cash-out:
800m Run
L2:
Buy-in:
40x Box Jumps (24/20)
Then:
30-15-10
Pull-ups
Banded Ring Dips
Cash-out:
800m Run
L1:
Buy-in:
30x Box Jumps (24/20)
Then:
30-15-10
Ring Rows
Push-ups
Cash-out:
400m Run
Strength:
30 MInutes to find a
Front Squat 1RM
WOD:
AMRAP X 7
L3:
4 Thrusters (95/65)
8 Toes to Bar
L2:
4 Thrusters (75/45)
8 Knees to Elbow
L1:
4 Thrusters (55/33)
8 Candlesticks
L3:
4 Rounds:
400m Run
50x Wall Balls (20/14) (10’/9’ target)
10 Power Cleans (185/135)
L2:
4 Rounds:
400m Run
40x Wall Balls (20/14)
10 Power Cleans (135/95)
L1:
4 Rounds:
400m Run
30x Wall Balls (14/10)
10 Power Cleans (95/65)
Strength:
SNATCH
Heavy Single in 20 Minutes
WOD:
“ISABEL”
L3:
30 Snatches (135/95)
L2:
30 Snatches (115/80)
L1:
30 Snatches (95/65)
Strength:
SNATCH PULL
2-2-2-2-2
WOD:
AMRAP x 12 MINUTES
L3:
1-2-3-and so on...
Front Squats (155/105)
2-4-6-and so on...
Up-Downs Over Bar
3-6-9-and so on...
KB Swings (70/53)
L2:
1-2-3-and so on...
Front Squats (115/80)
2-4-6-and so on...
Up-Downs Over Bar
3-6-9-and so
on...
KB Swings (53/35)
L1:
1-2-3-and so on...
Front Squats (95/65)
2-4-6-and so on...
Up-Downs Over Bar
3-6-9-and so on...
KB Swings (35/26)
