5 Back Squat 275/175lb (75% of 1RM)
10 KB Swings 70/53lb
15 Sit-ups
10 Back Squat 255/155lb (65% of 1RM)
15 KB Swings 70/53lb
20 Sit-ups
15 Back Squat 225/135lb (60% of 1RM)
20 KB Swings 70/53lb
25 Sit-ups
20 Back Squat 185/95lb (50% of 1RM)
25 KB Swings 70/53lb
30 Sit-ups
1,000m Row
WOD Notes: Racks are permitted for the back squats. Setup plates to allow for fast transitions when switching weights and collars should not be used.
Strength
4x Max Effort Strict/weighted Pull-ups
(Choose a weight/band that will limit you to 8-12 reps)
Conditioning
16 Min AMRAP
8 Chest to bar Pull-ups
8 Burpees
8 Overhead Walking Lunges 45/25lb plate
Gracie!! Doing work on the Ring Rows!
Strength
Bench Press 7×2 (95% of 1RM)
Conditioning
7 Rounds For Time
5 Power Clean 165/115lb (60% of 1RM)
10 HR Push-ups
25 Double Unders (sub: 50 singles)
Strength
5×3 Front Squat (85% of 1RM)
Conditioning
5 Rounds For Time
10 Thrusters 115/75lb
15 Toes To Bar
250m Run
Joan – 70lb Front Squat PR!
6 Rounds For Reps (30 sec on/ 30 sec off)
1)Power Snatch 115/75lb
2)Sit-ups
3)Prowler Pushes 60′ increments
4)Prowler Pull with arms
5)Air Dyne (calories)
—Rest 1 min between rounds
Strength
Deadlift 10×1 (90% of 1RM)
Conditioning
5 Rounds For Time
5 Squat Clean 185/125lb (65% of 1RM)
10 Box Jump 30/24″
15 Pull-ups
—Rest 5 min
2x (1 Min Amrap Tire Flips)
Strength
Shoulder Press 7×3 (85-90% of 1RM)
Conditioning
15 Min Amrap
15 KB Swings 70/53lb
15 Burpees
15 Toes To Bar
Strength
Back Squat 7×3 (85% or higher for all sets)
Conditioning
Row 500m ALL OUT!
—Rest 3 min
3 Rounds For Time
10 Overhead Squats 135/95lb
50 Double Unders
—Rest 3 min
Row 500m ALL OUT!
