Training

Back Squat & Deadlift Prep

WOD

Miron (Mirosław Łucki)
5 Rounds for time:
800 Meter run
23 x Back squats (¾ body weight)
13 x Deadlifts (1 ½ body weight)

* Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997

Training

Cleans from the ground + Squat Catch

WOD

Complete AMRAP in 20 Minutes:
10 x Squat Cleans (155/115)
15 x Hand Release Push-ups
20 x Box Jumps (24/20)

Training

Shoulder Press
GHD Back Extension

WOD

7 Rounds for time of:
12 x Strict Shoulder Presses (75/55)
21 x Back Extensions

 

 

Training

Clean and Jerk Prep:
Front Squat
Clean (From the floor)
Split Jerk

WOD

Find your 1RM Clean and Jerk

Training

Thrusters + Pull-ups

WOD

“Jackie”
Complete for Time:
1000 Meter Row
50 x Thrusters (45/35)
30 x Pull-ups

Training

Cleans

WOD

Complete as many reps as possible in 12 minutes of:
3 x Bar Over Burpees
3 x Cleans (155/115)
6 x Bar Over Burpees
3 x Cleans (155/115)
9 x Bar Over Burpees
3 x Cleans (155/115)
12 x Bar Over Burpees
6 x Cleans (155/115)
15 x Bar Over Burpees
6 x Cleans (155/115)
18 x Bar Over Burpees
6 x Cleans (155/115)
21 x Bar Over Burpees
9 x Cleans (155/115)
Continue sequence if necessary…

Personal Records

AMREPs in 2 minutes of Double Unders
AMREPs in 2 minutes of Abmat Situps

WOD

Annie

50-40-30-20-10 for Time of:
Double Unders
Abmat Situps

Training

Hand Stand Push ups
Front Squats
Deadlifts

WOD

2 Rounds for time:
10 x deadlifts (315/225) – Scaled (255/175)
20 x Handstand push-ups (4.5-in. deficit for advanced students)
30 x Front squats (95/65)

Training

Shoulder to Overhead
C2B Pull-ups

WOD

For Time:
21-15-9
Shoulder to Overhead (135/95)
Chest to Bar Pull ups