1. Snatch
60%/3
65%/2
70%/2
75%/2
80%/2
(85%/2)3
2. Snatch Pull
(105%/3)4
3. Back Squat
(80%/5)5
4. Gymnastics Conditioning
Ring Muscle-ups 10-20 or transition practice
5. Conditioning
5 RFT:
400m Run
15 Power Snatches (75/55)
1. Barbell Conditioning
EMOMx7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135-165/95-125)
2. Conditioning
For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…
21-15-9
Overhead squat 95/65
ab mat situps
Death by rowing in the following fashion:
30 seconds on, 90 seconds off
Round 1 goal: 150m (dudes) 130m (chicks)
Round 2 goal: add one meter. Continue to add one meter to each round until you can no longer complete the goal distance within the 30 seconds. You have to complete the goal in order to go to the next round.
Scaling: RX+ 160m/140m. Beginner–135m/120m
Score is successfully completed rounds. Record total meters rowed in notes. Set the rower to interval to accurately capture your distance.
1. Snatch
60%/2
65%/2
70%/2
(75%/1)5
2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/1)5
3. Front Squat
(70%/5)3
4. Conditioning
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups
1. Power Clean
(70%/3)3
2. Clean Pull
(80%/3)3
3. Back Squat
(75%/5)3
4. Conditioning
AMRAP 9:
6 Strict Pull-Ups
9 Front Squats (135/95)
1. Barbell Conditioning
EMOMx10
Minutes 1-5: 3 Snatches (135/95)
Minutes 6-10: 5 Clean and Jerks (135/95))
2. Conditioning
AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Assault Bike Time Remaining
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike Time Remaining
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Assault Bike Time Remaining
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
1. Power Snatch
(70%/3)3
2. Snatch Pull
(80%/3)3
3. Overhead Squat
(70%/3)3
4. Gymnastics Conditioning
Ring Muscle-ups or bar mu’s- 12-20 or transition work
5. Conditioning
21-15-9:
DB Snatches (50/35)
Calorie Row
…Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups
1. Barbell Conditioning
EMOMx5
3 Power Cleans + 3 Front Squats + 3 Push Jerks (70-80%)
2. Conditioning
600m Run
2 Rounds of “DT” (155/105)
600m Run
2 Rounds of “DT” (155/105)
600m Run
2 Rounds of “DT” (155/105)
600m Run
DT is 12 deads 9 hang power cleans and 6 shoulder to overhead
Team WOD–teams of 2
Row 2000m
Run 2000m
50 Clean and Jerks
95/65
Row and run, team member A does 200m, then switch until done.
C & J–5 each until done.
One member works at a time. You cannot go until your teammate is done with his/her work piece.
1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3
2. Clean Pull
(100%/3)4
3. Front Squat
(78%/4)4
4. Conditioning
Ascending Ladder by 3’s for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
…