Skill
Rope Climbs
Conditioning
15 Min AMRAP
1 Rope Climb 20′
10 KB Single Arm Overhead Lunges 53/35lb (5 each arm)
15 MedBall Slams 20/14lb
WOD Notes: The scaling for the rope climbs is 15′ or 5 up & down rope pulls from the ground.
Strength
Deadlift (10 min to work up to 85% of 1RM)
Conditioning
15 Min AMRAP
Buy In: 1000m Row
With remainder of 15 Min complete amrap:
5 Squat Snatches 155/105lb (65% of 1RM)
12 Toes To Bar
Buy Out: 500m Row ALL OUT!
WOD Notes: Power Snatches can be used for scaling. Do
not worry about your score for this WOD, instead focus on technique.
Strength
3x Max Effort Ring Dips (choose a band that will limit you to 8-12 reps)
Conditioning
6 Rounds For Time
8 Burpee Box Jumps 24/20″
10 Chest to Bar Pull-ups
250m Run
—Rest 2 min between rounds
WOD Notes: Since this is an interval style workout, each round should be ALL OUT!
Strength
Back Squat 3×5 (Work up to 5RM)
Conditioning
4 Rounds For Time
400m Run
10 Push Jerk 135/95lb (45-50% of 1RM)
12 Front Rack BB Step-ups 135/95lb 20/16″
WOD Notes: The volume will be lower this week on our lifts to allow your body to recover. Only 1 out of the 3 sets of back squats should be heavy.
Strength
15 min to find 1RM Hang Snatch
Conditioning
4 Rounds for time:
10 Deadlifts (60% of 1RM)
10 HSPU
15 Goblet Squats KB 70/53lb
400m Run
