Training

Walking Lunge
L-Sit Pull up Prep

WOD

Modified Regional Workout
For time:
100-ft. Overhead walking lunge with plate (45/25)
100 x Double-unders (200 x Singles)
50 x Wall-ball shots (20/14)
25 x L-sit Pull-ups
50 x Wall-ball shots (20/14)
100 x Double-unders (200 x Singles)
100-ft. Overhead walking lunge with plate (45/25)

Training

WOD Prep

WOD

“Elizabeth”
Reps of 21-15-9 for Time:
Cleans (135/95)
Ring Dips

WOD

“Quarter Gone Bad”
5 rounds for total reps of:
15 Seconds of Thruster (135/95)
Rest 45 Seconds
15 Seconds of Weighted pull-up (50/20)
Rest 45 Seconds
15 Seconds of Burpees
Rest 45 seconds

*Record Total reps for all 5 Rounds

Training

Clean and Jerk Technique
EMOM for 6 Minutes: 5 x Clean and Jerk

Rowing Technique

WOD

PR Day
1,000 Meter Row for Time

Training

GHD sit-ups
Overhead Squats

WOD

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 x GHD sit-ups
10 x Overhead Squats (95/65)

Training

Sumo Deadlift High Pull
Bench Press

WOD

Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps

*Score is largest load for each movement

Training

Pull-up Prep

WOD

“Barbara”
5 Rounds for Time:
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Squats

Training

Push Press
Rope Climb

WOD

For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Use ¾ body weight for push presses and climb a 15-ft. rope.

Training

Bar Muscle-ups
Squat Cleans

WOD

For time:
150 x Single-unders
20 x Bar muscle-ups
10 x Squat cleans (115/85)
150 x Single-unders
15 x Bar muscle-ups
15 x Squat cleans (115/85)
150 x Single-unders
10 x Bar muscle-ups
20 x Squat cleans (115/85)
150 x Single-unders