Main WOD
20 min. AMRAP
5 Power cleans
10 Toes to Bar OR 60 sec. plank
15 Wall Balls
Rx’d: 61/43 kg, 20/14 lbs.
Pack: 43/30 kg, 14/10 lbs.
Puppies: 30/20 kg, 10 lbs.
Basic WOD
Skills: Deadlift, box jumps and push-ups
Metcon:
21-15-9
Deadlift
Box jump
Push-ups
Pack: 70/50 kg, 24″
Puppies: 50/30 kg, 20″
Extra credit: 4 burpees on the minute every minute
Main WOD
Technique/Strength:
Deadlift up to a heavy single
Metcon:
21-15-9
Deadlift, 50% of today’s heavy single
Box Jump, 24/20″ (full stand up on box)
Time cap: 12 min.
Rx’d WOD
A little of everything…
Buy in: 5 rounds Cindy
Grace lite: 30 clean and jerk, 43/30 kg
Cash out: 500 m row
Time cap: 12 min.
Seven rounds for time of:
75/50 kg Front squat, 7 reps
7 Chest-to-bar pull-ups
Pack: 55/40kg & Standard Pull-ups
Puppies: 40/25kg & Assisted Pull-ups
Timecap 21 min
Skill WOD:
Snatch
Main WOD
Technique/Strength:
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Metcon:
12-1 press
1-12 burpee with lateral bar jump over
Complete 12 press, then 1 burpee, 11 presses and 2 burpees, 10 presses and 3 burpees and so on until you reach the last round….1 press and 12 burpees.
Rx’d: Start at 15
Pack: Start at 12
Puppies: Start at 10
Time cap: 12 min.
Basic WOD
Skill: Rowing and wall ball
Metcon:
4 rounds
Row 250 meter
10 Wall ball
Pack: 20/14 lbs. (10/6 kg)
Puppies: 14/10 lbs. (6/4 kg)
Extra credit: Row with resistance on setting number 10
Technique/Strength:
Deadlift 3-3-3
Metcon:
Seven rounds for time of:
7 Deadlift, 100/70 kg
7 L-pull-ups
Pack: 80/50 kg, strict pull-ups + 30 sec. L-hold or tuck hold
Puppies: Scale as necessary, scaled pull-ups + 30 sec. tuck hold
Time cap: 12 min.
For time:
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 16 kg
50 Walking Lunge
50 Knees to elbows
50 Push press, 20/15 kg
50 Back extensions
50 Wall ball shots, 20/14 lb.
50 Burpees
50 Double unders (150 single jumps)
Rx’d: 50 reps
Pack: 40 reps, scale as necessary
Puppies: 30 reps, scale as necessary
Time cap: 30 min.
WOD: Teams of 2!
Buy in: 1000 m rowing per team
5 rounds:
30 Pull-ups
1 x 10 m bear crawl, each
30 Overhead Lunges, 20/15 kg
1 x 10 m duck walk, each
30 Sit-ups
Cash out: 1000 m rowing per team
Time cap: 30 min.
One team member works at a time for rowing, pull-ups, overhead lunges and sit-ups. Bear crawl and duck walk can be done together.
Main WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
KB Swings
Pull-ups
Extra credit: pull-ups in rings
Time cap: 15 min.
Basic WOD
Skill: Kettlebell swing, pull-ups
AMRAP 10 min
10 Kettlebell Swing
5 Pull-ups/jumping/ring rowing
Pack: 16/12 kg
Puppies:12/8 kg
Extra credit: Bear crawl 20 m after each round
Main WOD
Three rounds for time of:
Row 1000 meters
50 Thruster, 20/15 kg
30 Pull-ups
Pack: Row 750 m, 40 thrusters, 20 pull-ups
Puppies: Row 500 m, 30 thrusters, 10 pull-ups
Time cap: 30 min.
Rx’d WOD
Complete the following in the least amount of sets possible:
50 Handstand Push Ups
100 Pull ups
*Complete 50 HSPU by coming from lockout to top of your heading touching the ground. *Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.*Rest as needed to complete in the least amount of sets. *Coming off the bar or out of the handstand constitutes the ending of a set.
Main WOD
Technique/Strength:
Clean 3-3-3
Metcon:
“Elizabeth”
21-15-9 reps of:
Clean
Ring dips
Rx’d: 61/43 kg
Pack: 43/30 kg, scale dips as required
Puppies: 30/20 kg, scale dips as required
Time cap: 12 min.
Skill
Clean (ground to shoulder anyhow)
