Month: September 2017

5×5 back squat add 5# to last lift WOD for time perform 50 reps ofBar burpee / clean and jerk65#/95#With hands on the bar drop and do a push up on top of the bar, stand with bar into a full clean then jerk

HSPU work/ practice not for time- 5 rds. 400m run/500m row

Turkish get up practice WOD 4RFT3 muscle ups or scaled 9 C2B pull-ups & 9 dips5 power cleans 105#/155#10 lateral jump over bar

Every 2 minutes for 20 minutes perform 5 bench press at 70% of 1 RM and 5 strict pull-ups WOD 4 RFT:20 sumo deadlifts 35/53# KB20 KB swings (American) 35/53#200m run

5×5 OH squats add 5# to last liftEMOM for 12 minutes 1st min 15 wall balls 14/20#2nd min 200m row

5×5 bench press at 65% of 1 rep max With a running clock, at the top of each minute do 1 pull up/ 1push up/ 1 air squat Add 1 rep to each movement every minute for 15 minutes or until you can not finish the required reps in that minute

5×5 snatch at 65% of 1 rep max AMRAP in 12 minutes 5 front squats 10 C2B pull ups20 double unders

5×5 dead lift add 5 to 10# from last liftAMRAP in 20 minutes “School Boy”5 body weight dead lifts 1 rope climb

Back squats 5×5 add 5# from last liftFor time:30 wall balls 14/2030 floor to overhead 65/9530 KB swing (American) 35/5330 burpees 30 hang power cleans

In teams of 3, every 3 minutes complete 5 deadlifts 5 bench press and 5 power cleans. Use between 65 to 75% of 1 rep max. Rest and repeat every 3 minutes for 10 rds.  *Each team member starts at a station and cycles through all 3 each round.