Skill/Tech/Strength: Push Press 3-3-3-3-3
WOD
30 KB Swing
30 Burpees
30 Sit-ups
4 Rounds
Skill/Tech/Strength: Push Press 3-3-3-3-3
WOD
30 KB Swing
30 Burpees
30 Sit-ups
4 Rounds
Skill/Strength/Tech: Deadlift 5-5-5-5-5
WOD
7 Push Press 50/35
7 Toes to Bar
7 Box Jumps
8 mins AMRAP
2:00 Rest
WOD
6 Pull Ups
6 KB Swings 32/24
6 HR Push Ups
7 mins Amrap
Tech/Skill/Strength: Split Jerk 3-3-3-3-3
WOD 1
1 Snatch 50/35
1 Burpee Box Jump
2 Snatch 50/35
2 Burpee Box Jumps 20″
3 Snatch 50/35
3 Burpee Box Jumps
7 Minute AMRAP:
*Continue up the ladder and increase reps by 1 every round until time is up*
***This is a partner WOD, reps should be broken up evenly through out the chipper and alternate rounds on the snatch, burpee box jump portion.
5:00 Rest
WOD 2:
100 Front Squats 50/35
80 Sit Ups
60 Knees to elbows
40 SDHP 50/35
30 Ring Dips
20 Single Arm KB Swings 24/16
10 Handstand push up
***This is a partner WOD, reps should be broken up evenly through out the chipper
Skill/Strength/Tech:Shoulder Press 5-5-5-5-5
WOD
10 OH Lunges 50/35
15 Back Squat 50/35
3 rounds for time
Buy out 200 Double Unders
13 minutes cut off time
Tech/Skill/Strength:Thruster Party
5 thruster 60/40
EMOM for 10 mins
WOD:
15 wall balls
30 double unders
AMRAP in 4 minutes
2:00 rest
10 toes to bar
8 burpees
AMRAP in 3 minutes
2:00 rest
Max Thrusters 50/35
AMRAP in 2 minutes
Tech/Skill/Strength: Running Drills
(10 minutes)
WOD
10 Push Press 50/35
10 Toes to Bar
15 KB Swings 24/16
200m Sprint
4 Rounds:
Warm Up
25 Single Unders
8 OH Squats PVC
8 Walking Lunges
6 Ring Rows
6 Parallet Push Ups
2 Rounds:
Skill/Strength/Tech: Bench Press (5-5-5-5-5)
WOD
Snatch 45/30
21-15-9-6
Burpees on plate
10-10-10-10
*15 minute time cap*
WOD: “Filthy 50″
For time:
-50 Box Jumps
-50 Jumping Pull-ups,
-50 Kettlebell Swings
-50 Walking Lunges
-50 Knees to Elbows,
-50 Push Press (20/15)
-50 Back Extensions,
-50 Wallball Shots
-50 Burpees
-50 Double Unders
Tech/Skill/Strength:Overhead Squat (5-5-3-3-1-1)
WOD
100 Push Ups
80 Air Squats
60 Sit Ups
40 OH Plate Lunges 25/15
20 Wall Balls
10 Handstand Push Ups
20 Wall Balls
40 OH Plate Lunges 25/15
60 Sit Ups
80 Air Squats
100 Push Ups
run 400m
1Round.
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