Strength
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 5 reps @ 75%
WOD
Three rounds for time of:
400 Meter Run
30 Walking Lunges with Dumbbell Farmer’s Carry (2 x 22.5/15 kg)
15 Devil’s Presses (2 x 22.5/15 kg DB)
Strength
Take 20 minutes to build to today’s 1-RM Push Press
WOD
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols
Teams of 2
10-9-8-7-6-5-4-3-2-1
Assault cal
Burpee Toes 2 bar
Backward Slamballs throw
x5 Abmat situps
x3 Handrelease Pushups
WOD
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses (2 x 22.5/15 kg DB)
Station 3 – 300/250 Meter Row
Station 4 – 30 Kettlebell Swings (24/16 kg)
Station 5 – Rest
WOD
Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (9/6 kg)
20 Kettlebell Swings (24/16 kg)
Strength
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
WOD
For Time:
9-7-5 of
Power Clean (90/65 kg)
Ring Muscle-Up
if you can’t do this, scale to:
For time:
15 Power Cleans (70/42.5 kg)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Strength
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
WOD
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (22.5/15 kg)
15 m Single-Arm Dumbbell Overhead Walking Lunges (22.5/15 kg)
