Strength

10 minutes of Shoulder Press Work
Strict Press
Push Press
Push Jerk

Team WOD

20 Rounds (for time)
10 x Ring-dips
10 x Hand Release Push ups
10 x Hollow Crunches

  • In teams of two, complete a total of 20 rounds (10 Rounds each team member); while one team member completes one round (alternating each round), the other team member holds a med ball (20/14) overhead.
  • Score is number of rounds complete…additional reps don’t count
  • 25 Minute Time Cap

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Skills

Pistols (see video below for tutorial)
And
Double Unders

WOD

4 Minute AMRAP
(4 x 4 min rounds / 1 min rest between each round):
25 x Wallballs (20/14)
25 x KBS (44/26)
With time remaining, max number of box jumps (24’/20′)
***score box jumps only for total**

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Skills

30 x L-shape pull ups – half must be on rings
12 x kettle bell Turkish get ups – six each arm

Partner WOD

AMRAP in 20 minutes
1 x Squat clean and jerk
2 x Squat clean and jerk
3 x Squat clean and jerk
4 x Squat clean and jerk
5 x Squat clean and jerk

Partner one works, partner 2 rests…go through all 5 round, then repeat.

Teams can choose a weight they can both handle. No more than 185# for men, 125# for women.

Turkish Get-Ups

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Weight Training

15 x Hang Power Snatch (bar only)
10 x Overhead Squats (bar only)
5 x Hang Squat Snatch (bar only)

Then:
10 x Snatch Complex:
Snatch Deadlift + Squat Snatch + Overhead Squat

Choose your weight, add weight every couple of rounds
Focus is PERFECT FORM!!!

WOD

21-15-9
Front Squat (135/95)
+ 250 Meter Run after every set

Then:
50 x Sit ups with ball toss (20/14)

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Gymnastic Skills

3 Rounds:
2 x Legless Rope Climb (or Pull up on rope from the ground)
3 x Bar Muscle ups (Alt: Strict Pull up or C2B Pull ups)
4 x 50 Meter Sprints
5 x Strict Toes to Bar (No Kipping Swing)

*15 Minute Cap for Skills – This is not a timed event, go at your own pace, get what you can done, but we will stop after 15 minutes of work.

WOD

AMRAP in 12 Minutes:
5 x Hand Stand Push ups
15 x Kettlebell Swings
30 x Double-unders (3:1 Singles)

Skills

Team Tire Flips around the building weather permitting

WOD

AMRAP in 15 MINUTES:
10 x Deadlift (185/135)
10 x Bar Over Burpees
10 x Toes to Bar

Skills

Plank it…5 x Planks with 30 second rest in between
Plank 1 = 0:30
Plank 2 = 1:00
Plank 3 = 1:30
Plank 4 = 2:00
Plank 5 = 2:30

WOD

Tabata x 7 Each (20 Sec on / 10 Sec rest):
Push Press (95/65)
Sumo Deadlift High Pull (95/65)
Front Rack Step Lunges (95/65)
Thrusters (95/65)

(Repeat from 12-4-14)

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Skills

5 Rounds of The Bear Complex:
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press
* work up to max efforts on round 4-5

WOD

AMRAP in 15 MINUTES:
30 x Wallballs (20/14)
30 x Pull ups

Skills

50 x Ring Dips – Mix between strict and kipping
15 x Muscle up progression with rings & bands
15 x Muscle up progression jumping up on bar into body press

WOD

For time:
50 x WB Shots
40 x Box Jumps (24/20)
30 x WB Shots
20 x Box Jumps (24/20)
10 x WB Shots
50 x Double-unders (3:1 Singles)
40 x Pull-ups
30 x Double-unders (3:1 Singles)
20 x Pull-ups
10 x Double-unders (3:1 Singles)

Skills

Clean Progression
5 x Hang Clean Pull (2nd pull)
3 x High Hang Power Clean + Mid-hang Power Clean
2 x Hang Squat Clean

*Complete a round with light weight and add weight each round
*Work up to heavy round
*Continue to work for 15 Minutes
*MUST maintain good form with each increase in weight

 

WOD

3 Rounds for time:
RD 1
500 Meter Row
50 x Sit-ups
20 x Deadlift (185/135)

RD 2
400 Meter Row
40 x Sit-ups
15 x Deadlift (185/135)

RD 3
300 Meter Row
30 x Sit-ups
10 x Sumo Deadlift (185/135)