Team WOD

Part 1
250 Meter Run +
Team Cindy:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
* Every team member runs lap once.

Part 2: Power Lane
10 x Burpees
20 x Power Cleans (135/95)
30 x Kettlebell Thrusters (44/26)
40 x Situps
50 x Double Unders (150 Singles)
* Every team member runs through once
Cannot pass team member

Strength Training

Sally Up (Push ups)

WOD

EMOM For 15 Minutes
Minute 1-5:
5 x Deadlifts (205/145)
2,4,6,8,10 x Strict Pull ups

Minute 6-10:
5 x Deadlifts (205/145)
2,4,6,8,10 x Wallballs (20/14)

Minute 11-15:
5 x Deadlifts (205/145)
2,4,6,8,10 x Kettlebell Swings (53/35)

For each set, add 2 reps to the second exercise each round. Continue this sequence until you can’t complete all the reps in a given round. Once you fail a round, drop to the last successful rep completed and continue with that rep count for the remainder of that set.

Skills

Squat Therapy:
15 x Wall squats
10 x Squats (3 second squat down; 3 second squat up Hold bottom of squat for 10-15 sec, pushing knees out with elbows and maintaining lumbar curve)
—THEN—
20 x Kipping from the ground (force hips to activate before kicking feet to the floor)
—THEN—
Work on Kipping Pull-up or Strict Muscle up

WOD

Open Workout 15.4
AMRAP in 8 minutes of:
3 x handstand push-ups
3 x cleans
6 x handstand push-ups
3 x cleans
9 x handstand push-ups
3 x cleans
12 x handstand push-ups
6 x cleans
15 x handstand push-ups
6 x cleans
18 x handstand push-ups
6 x cleans
21 x handstand push-ups
9 x cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Training Development

10-12 Minutes: Squat Front or Back Squat, which ever is your weakest, but no switching back and forth
5 x 65%
5 x 75%
5 x 80% (Last set at 80% is a minimum of 5 reps and continue until you cannot go any further)

WOD

8 Minute AMRAP
10 x Sumo Deadlift HP (95/65)
10 x Barbell Roll outs
—Rest 1 min, then—
8 Minute AMRAP
10 x Front Rack Step Lunges (95/65) (5 each leg)
20 x Hollow Crunches

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Skills

5 x 5 Glute Ham Raises w/Partner on BIG tires (partner holds legs down)
–THEN–
3 Rounds each with partner:
300m Row + Partner Plank

If rowers are full…then run 250 meters

WOD

For Time:
35 x Bar Over Burpees
15 x Snatch (75/45)
25 x Bar Over Burpees
15 x Snatch (95/65)
15 x Bar Over Burpees
15 x Snatch (115/75)

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Skills

Advanced Members
Barbell Complex:
4 x Deadlifts + 3 x Hang Power Cleans + 2 x Shoulder to Overhead
*Complete 6-7 Rounds
*Add weight each round but don’t overload. Weight should be based on overhead movements.

New Members

Work on Power Clean – Focus on second pull and catch position. Add weight as necessary to help feel the movement of the bar.

WOD

Open Workout 15.3
AMRAP in 14 Minutes:
7 x Ring muscle-ups
50 x Wall-ball shots (20/14)
100 x Double-unders

Scaled:
7 x Pull-ups
50 x Wall-ball shots (20/14)
200 x Singles

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Warm Up

30 x PVC OHS Squats
30 x Step Lunges each leg
30 x Bar Hang Cleans (45/35)

Partner WOD

50 x Ring Dips
100 x Thrusters (65/45)
150 x Hang Power Cleans (115/75)
200 x KB Swings (44/26)

* Partner is holding a wall squat while you chip away at the reps. Switch when partner can’t hold squat anymore

9/11 Remembrance Day WOD

2001 meter Row or 2001 meter Run (1.25 miles, 7.5 laps)
11 x Box Jumps (30″ / 24″)
11 x Thrusters (125/85)
11 x Burpees
11 x Chest to Bar Pull-ups
11 x Power Cleans (170/120)
11 x HSPUs
11 x KB Swings (53 / 35)
11 x Toes to Bar
11 x Deadlifts (170/120)
11 x Push Jerks (110/75)
2001 meter Row or 2001 meter Run (1.25 miles, 7.5 laps)

*If you begin the WOD with a Row, finish with a Run and vice versa.

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Skills

Sprints
25 Meters, walk back
50 Meters, walk back
75 Meters, jog back
100 Meters, jog back
75 Meters, jog back
50 Meters, walk back
25 Meters, walk back

WOD

Open Workout 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 x Overhead squats (95 / 65 lb.)
10 x Chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 x Overhead squats (95 / 65 lb.)
12 x Chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 x Overhead squats (95 / 65 lb.)
14 x Chest-to-bar pull-ups

Continue sequence until you can’t finish a round.

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Skills

Clean Complex (7 Rounds):
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

WOD

Partner Performance Challenge

Challenge someone in the gym (approximately same athletic abilities) for time:

50 x Wallballs (20/14)
75 x Sit ups
100 x Double Unders (250 x singles)

First person does the WOD, partner counts/scores, then switch. Flip a coin to see who goes first.

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