Skill
Handstand Walks or Handstand Push-ups – 10 Min of Practice
Conditioning
Complete For Time With a Partner
100 Deadlifts @ 50%
10 Laps Handstand Walk or 50 Handstand Push-ups
80 Thrusters 135/95#
80 C2B Pull-ups
60 Overhead Lunges 135/95#
60 Double Dutch Burpees
WOD Notes: You may break up the work as needed. The 60 double dutch burpees are 60 each (120 total).
Benchmark
3 Min Max Muscle-Ups
Strength
Clean – Hang Power Clean + Hang Sq Clean – 1 set every 90 secs for 10 sets.
—start @ 75% & work up to a heavy set
Conditioning
Make-up/Skill Day!
Strength
Snatch – Hang Power Snatch + Hang Snatch (full) – 1 set every 75 secs for 10 sets.
—start @ 75% & work up to a heavy set
Conditioning
4 Min AMRAP x 3 (with a partner)
10 Power Snatches @ 75%
100 Double Unders
Max Cal Ski
—rest 2 minutes between rounds
WOD Notes: Snatches should take between 60-75 sec and should be singles. DU scale = 90 sec worth of DU or 200 singles. You should have about 75-90 sec on the ski erg each round. Score = total cals between you & partner. Partner will start 2 minutes behind.
Assistance
a) Bicep Curls – 4×12 (use DB)
b) Glute Ham Raises – 4×10 (advanced = arms straight out)
Strength
a) Back Squat – 5×5 @ 75-80% (work up to 80% by 4th set)
b) Wall Sit – 5×30-45 sec hold w/ a DB in front rack (arms off body)
—Superset a/b. Go right into wall sit after each set of squats.
Conditioning
15 Min AMRAP
10 DB Box Step-ups (80/50# DB) 24/20″
20 DB Bent-over Rows (10/arm 80/50# DB)
15 Burpees to target above reach (under rig)
WOD Notes: Goal is 4-5 rds. Use one DB for box step-ups and hold in the front rack. Try to use front leg only as much as possible when you step-up. It is in a row in one leg then switch. Put your hand on box for bent-over rows & focus on a torso that is parallel to the floor.
Assistance
a) GHD Sit-ups – 4×30 (rest 45 sec between – less than last wk)
b) Dball March – 4×60 sec
Strength
3 Push Press + 3 Push Jerk +1 Split Jerk – 5 sets @ 80-90% of PP
—1 set every 2:30. The 3 PP should feel almost like a 3 rep max. Heavier than 2 wks ago
Conditioning (13 Min Cap)
For Time
21 Shoulder to OH 135/95#
3 Rope Climbs 20ft
20/15 Cal Assault Bike (35/25 AD)
15 Shoulder to OH 165/105#
2 Rope Climbs 20ft
20/15 Cal Assault Bike (35/25 AD)
9 Shoulder to OH 195/125#
1 Rope Climb 20ft
20/15 Cal Assault Bike (35/25 AD)
WOD Notes: First BB should be less than 50% of your max OH. Each set with the BB should be done in 1-2 sets even when the weight gets heavier with less reps. Scale RC to 15ft if you’re not proficient at climbing or you may do 6/4/2 pulleys by rd with a heavy KB.
Assistance
30 sec Hollow Rock + 30 sec Hollow Hold – 5 sets
—Rest 1 minute between sets
Streng
Hex Bar Deadlift – 4×8 @ 65-70% + 80ft Farmers Carry each set
—Use low handles. No touch n go. Rest a little extra after 7th rep since the FC should be unbroken.
Conditioning
Open WOD 14.4 – 14 Min AMRAP
60 Cal Row
50 T2B
40 Wall Balls 20/14# to 10/9ft
30 Power Cleans 135/95#
20 Ring Muscle-ups
WOD Notes: Score = total reps. Compare your score to 2014 if you did this WOD. The only option for scaling is to do half the reps (30/25/20/15/10), but still do a 14 min amrap. Choose this option if you have trouble linking T2B. MU scale = GI Janes or you may do bar MU.
Assistance
a) One Arm High Pulls – 4×10
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off
Conditioning (35 Min Cap – Partner WOD)
For Time
100 DB Burpee DL 50/35#’s (partner must hang from Bar/Rings)
40/30 Cal Assault (80/50 Cal AD)
80 DB Squats 50/35#’s
40/30 Cal Assault (80/50 Cal AD)
80 DB Hang Cleans 50/35#’s
40/30 Cal Assault (80/50 Cal AD)
60 DB Hang Snatches (2 arms) 50/35#’s
40/30 Cal Assault (80/50 Cal AD)
WOD Notes: RX+ = 50/35#’s, RX = 45/30#’s, INT = 40/25#’s, SC = 25-35# for men/15-20# for women. The bike should be divided into 2 sprints each/rd.
Benchmark
50/40 Cal Assault Bike For Time
Strength
Box Squat (set box just below parallel) – 5×5 @ 75-80%
—Reach hips back on the descent (shins should be close to vertical), pause on box to relax, then drive up without rocking torso forward.
Conditioning
Make-up/Skill Day!
Strength
Hang Power Clean
Min 0-4 = 5 reps @ 80%
Min 5-9 = 3 reps @ 85%
Min 10-14 – 1 rep @ 90%+
Conditioning
| 4 Rounds | 4 Rounds | 4 Rounds |
| RX | INT | SC |
| 25 Wall Balls 30/20# To 10/9ft | 25 Wall Balls 20/14# to 10/9ft | 25 Wall Balls 14/10# to 10/9ft |
| 15 T2B | 10 T2B | 7-8 T2B |
| 10 Box Jump Overs 30/24″ | 10 Box Jump Overs 24/20″ | 10 Box Jump Overs 20/15″ |
| 40ft Handstand Walk | 8-10 HSPU | 2-3 WC or 15-20 Shoulder taps |
| Rest 1 min between | Rest 1 min between | Rest 1 min between |
WOD Notes: WB & T2B should be unbroken! This WOD isn’t meant to be super taxing, so focus on quality of movement & skill practice!
Assistance
a) Banded Dball March: 4×60 sec (rest 90 sec between)
b) L-sit Tap overs – 4×25 reps
Strength
a) Bench Press – 4×10 @ 70%
b) DB Bent-over Rows – 4×10 (each arm – heavy)
—Superset a/b
Conditioning
18 Min AMRAP in Teams of 3
Athlete 1: 4-6 Dball Over Shoulder 15o/1o0#
Athlete 2: 50 Double Unders
Athlete 3: Max Cal Ski
WOD Notes: Score = total cals on ski erg. You will rotate to the next station after each minute. Athlete 1 will move to DU, DU to Ski & Ski to Dball. You will do 6 sets of each movement. If you don’t have DU, this is your time to practice them! The Ski erg is the only station where you should be moving the entire minute.
Assistance
GHD Sit-ups – 4×30 (rest 60 sec between sets)
