Monday

 

Squat Snatch 

Warm up to 75% of your 1 Rep Max 

Then use that weight and hit:

 

Every Minute On the Minute for 7 minutes - 

2 Squat Snatches (if you miss a rep , remove 10 lbs from the bar and continue!)

 

WOD 

8 min AMRAP

"Up-Ladder" of:

 

2 x Squat Snatch (95/65)

2 x Bar Hop Burpees 

4 x Squat Snatch

4 x Bar Hop Burpees

6 x Squat Snatch 

6 x Bar Hop Burpees

etc...

 

at the 8 min Mark - STOP AND RECOVER FOR 60 Seconds !!!

 

then, 

 

2 min AMRAP Double Unders , every miss* perform 5 air squats 

 

Tuesday 

 

Squat Clean -

Warm Up to 75% of your 1 Rep Max 

Then use that weight and hit:

 

Every Minute On the Minute for 7 minutes - 

2 Squat Cleans (if you miss a rep , remove 10 lbs from the bar and continue!)

 

PARTNER WOD 

 

For Time, In This Order

 

100 x Empty Bar Thrusters

60 x Pull-Ups

2000m Row

 

Wednesday 

 

Back Squat 

(2 Minutes between Sets)

 

10 reps @ 60%

8 @ 70%

7 @ 80%

7 @ 80%

7 @ 80%

 

WOD 

 

"Power Clean Heavy Elizabeth"

21 - 15 - 9 

Power Cleans @ 155lbs/105lbs

Ring Dips or Close Grip Deficit Push-Ups 

 

Thursday 

Every Minute On the Minute for 8 minutes of:

1 Push jerk + 1 Split Jerk (take weight from the rack)

(add 5+ lbs to whatever weight you used last week!)

 

WOD 

 

As Many Reps As Possible in 10 minutes of:

 

10 x Push Press (115/75) Take weight from the Floor ***

10 Box Jumps (30"/24")

 

Friday 

 

Rest day 

 

Saturday 

 

Teams of 3 

 

While using a Single Barbell, you will have 10 MINUTES to establish a 3 Rep Max Thruster for Each Team member.  

 

REST 5 Minutes 

Then, 

 

As a Team of 3 perform the following in order, FOR TIME:

 

100 x Toes to Bar or V-Ups

100 x Hand Release Push Ups 

100 x KB Swings (53/35)

100 x Wall Ball Shots (20lbs/14lbs)

100 x Calorie Row

 

Sunday 

 

Not For Time - 

Accumulate 30-40 "Shoulder Taps"

OR 2 minutes in a Handstand Hold (CUMULATIVE 2 minutes!!!)

 

WOD 

 

3 Rounds For Time

25 Foot Hand Stand Walk or 50 foot bear crawl 

21 x UNBROKEN Russian KB Swings (53/35)

50 x Air Squats 

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