Pre: Bench Press 5-1-5-1-5-1-5-1 *Increase on every set (135/95/65)
WOD: 8 Rounds E2MOTM:
-15 Sit-ups
-12 Dual DB/KB Lunges (35/20/10)
Post: 60 Hanging Knee Raises
Pre: Bike: 8 Rounds (:30 on/:30 off), 30 GHDSU (:02 pause at 90 degrees)
WOD: For time:
-50 Box Jump Overs (24/20)
-40 Burpees
-30 Clean and Jerks (95/65)
Post: 50 Tricep Band Pull Downs
Pre: Movement Standards
WOD: Partner Day! 20 min AMRAP:
-Buy in: 100 TTB (K2E/KB V-ups) with remaining time: AMRAP:
-10 Cal Row and Bike
-10 ‘1 fer 1’ Axle Cleans (100/80/60)
-10 Bar facing Burpees together
Post: 50 GHDSU
Pre: Thrusters 15-12-9-6-3 (95/65) *Sets must be unbroken
WOD: 2 Rounds for time:
-500/400 m row
-30 C2B Pull-ups (Banded)
Post: 100 Banded Sit-ups
Pre: Push Jerk 6x3 *Come from the rack, increase on even sets
WOD: 5 Rounds for time:
-9 Power Cleans (115/85/55)
-15/12 Cal Bike/Row
Post: 5x5 Strict Pull-ups
Pre: Movement Standards
WOD: Partner Day! For time:
-150 Wall Balls (20/14/10)
-150 HRPU
-150 Synchro Sit-ups
*20 min cap
Post: 100 Banded Side Steps
Pre: 3 RNFT: 400/300 m row, 20 reps of DB work (Thrusters, Lunges, Push Press)
WOD: For time:
-55 Deadlifts (225/155/115)
-165 DU (x3 Singles)
Post 4x10 Pistols (Weighted if Possible)
PRE: Power Cleans - 3x3 (165/135/95) / 3x2 (195/155/105) / 3x1 (215/185/115)
WOD: 8 min Cap -
1.2.3.4…….HSPU
10 Box Jumps (30/24/20)
POST: 3x15 Ring Rows
PRE: Movement Standards
WOD: Partner Day! For time: 10 Rounds:
15/10 Cal Bike
Partners alternate whole rounds and 8 Hang Clean and Jerks (95/65) or 8 HRPU.
POST: 3 Rope Climbs for time.
PRE: 12 min EMOTM: 4 Front Squats (245/175/125)
WOD: 10min AMRAP:
9 Hang Snatches (115/85/55)
7 TTB (K2E/KB V-ups)
POST: 5x4 Floor Press
PRE: 2 k Row for time
WOD: For time: 5 Rounds
15 MB Squat Cleans (20/14/10)
10 Burpees
POST: 3 min to complete 20 Burpees then AMRAP: Pull-ups
PRE: Deadlift 4x4 - build to heavy 4, then, 4x3 with 20# increase.
WOD: For Time -
50 DB/KB Cleans (50/35/20)
50 Goblet Squats
50 V-ups
POST: 800m Run with partner hanging on to each side of sandbag.
PRE: Bench Press 8-6-4-2 Build to a heavy 2
WOD: 4 min cap: 120 DU’s (x2 Singles), 30 DB Box Overs (30/24/20)
1 min Rest, then:
4 min cap: 40 Cal Row, 30 DB Snatches (50/35/20)
POST: 100 RB Pulls across chest
PRE: 7x3 Push Press (155/125/85)
WOD: For Time - 50-40-30-20-10
Wall Balls (20/14/10)
American Swings (50/30/20)
POST: 4x8 Bent Over Rows
PRE: Movement Standards
WOD: Partner Day! For time:
500m Row, then 4 rounds of:
20 Pull Ups
20 Box Overs (30/24/20)
20 SDHP (95/65)
then, 500m Row
POST: 100 RB Good Mornings
PRE: 7 min every :30 4 DB Squat Snatches (50/35/20), 4 HRPU
WOD: For time:
1 mile bike/600m Row
- 15 Power Cleans (205/155/125/85)
1 mile bike/600m Row
15 Power Cleans
POST: 50 RB OHS (PVC and Pull-up Rig)
PRE: 8 Sets: 2 Hang Pulls, 2 Hang Cleans, 2 Front Squats (increase on odd sets)
WOD: 8 rounds for time:
4 HSPU (box/pike)
1 Lap Farmer Carry (70/50/30)
POST: 1000m Row
PRE: Movement Standards
WOD: Partner Day! 5 Rounds for Time:
40 cal Bike
30 Box Jump Overs (30/24/20)
20 Axle Bar Deadlifts (175/135/105)
POST: 100 Bicycles
PRE: 4x10 Good Mornings, 50 GHDSU
WOD: For time - 9-12-15-12-9
TTB (K2E/KB V-ups)
Front Squats (155/125/95)
POST: 100 MB Twist
PRE: 3 sets - 400m med ball run, 200m unweighted run
WOD: 12 min AMRAP-
20 DU’s (x2 singles)
5, 10, 15, 20…..Air Squats
POST: 10-6-4 Strict Pull Ups