iThruster

Skill/Strength: Strength
Deadlift
20 reps @ 60% of 1RM (unbroken)

WOD: Conditioning
With a continuously running clock complete 5 Thrusters every minute.
0:00 – 5:00 (75/55#)
5:00 – 10:00 (95/75#)
10:00 – 15:00 (115/95#)
15:00 – 20:00 (135/115#)

Continue adding 20lb. every 5 minutes for as long as you are able…


Finish: Skill

5 Rope Climbs
A. Legless
B. Rope Climb
C. Technique Work

Buy-In Beware

Skill/Strength: Strength
Back Squat
20 reps @ 60% of 1RM (unbroken)

WOD: Conditioning
3 min AMRAP of:
500/450m Row
Max Slam Balls (30/20#)

-then-

3 min AMRAP
20/15 Cal Air Bike
Max Toes to Bar

Rest 3 mins
Repeat

Score is total Slam Balls and TTB

Finish: Midline
Tabata Hollow Rocks

Run For It

Skill/Strength: Strength
Deadlift
3 x 5 @ 80% of 1RM
Add 10# to 1RM before figuring %

WOD: Conditioning
5 RFT:
400m Run
2 mins Rest

Finish: Gymnastics
5 min EMOM of Muscle Ups
A. 2 Bar Muscle Ups/1 Muscle Up
B. 1 BMU/2 Jumping/Banded Muscle Up
C. 3 Pull Ups

Team WOD

WOD: Conditioning
20 min AMRAP
15 Sit Ups
12 Wall Balls (20/14#)
9 Cal Row or Bike

Goal = 12+ Rounds

*Partners alternate movements, each time either athlete finishes Row or Bike is 1 round. Partner 1 would start on Sit Ups while Partner 2 rests, when P1 is finished with their Sit Ups, P2 would start their 12 Wall Balls, etc.

Cry Me A River

Skill/Strength: Oly
10 min EMOM
1 Clean
1 Power Clean
1 Hang Clean

Add weight if all lifts are completed.

WOD: Conditioning
5 Rounds of:
3 min AMRAP
500m Row
Max Burpees in remaining time
3 mins Rest

Finish: Recovery
Mobility

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