WOD
A)
strength WOD
Thruster Ladder – EMOTM – 10 min
1 Thruster
*evey minute increase the weight for 10 min achieving a 1 RM thruster

B)
15 minute AMRAP
6 Front squats (135, 95)
9 KB swings (70, 55)
12 box jumps (24, 20)

WOD:

A)

Complete 2 Rounds For Time:
60 Meters OH Walking Lunges (45, 25)
15 Burpees
30 Push Presses (75, 45)
15 Burpees
150 meters Farmer Carries (70’s, 55’s)
15 Burpees

**must be push press not push jerk

B)

Accumulate 4 min in a combination of these two holds
Hollow Holds (not rocks)
L- Hang from pullup bar

WOD – 4 Rounds on a 20min Running Clock
Every 5 minutes start with a 400m Run, then max rounds of:

5 Hang Power Cleans (155, 105)
10 Wallballs
*post rounds of 5, 10..start new every 5 minutes

~Rest 5min, then…

WOD – For Time

Front squats (155, 105)
*every break perform 35 Dubs

WOD – Strength
Overhead Squat – A set of the following rep counts: 3, 3, 3, 2, 2, 1, 1

WOD – 10min AMRAP
1 Rope Climb (rx + legless)
10 Unbroken Overhead Squats (115, 80) Rx+ (135, 95)
10 Ring Dips

WOD – Midline For Time
30 Strict Toes to Bar
*every time you break, hold side plank

for 30 seconds on each side

DO SUPERHEROES EXIST?

WOD

A)
Min 0-8
Complete For Time:
“Grace”
30 Clean & Jerks (135, 95)

B)
min 8 – 16
Complete for Time:
3/4 mile run

C)
min 16 – ?
Complete For Time
“Fran”
21-15-9
Thrusters (95, 65)
Pull-ups

*Post 3 separate times:

WOD – Strength & Skill
12min EMOTM

Even – 4 Deadlifts @ 70-75% of your 1RM
Odd – 8 Unbroken Handstand Push-ups

WOD – For Time
15-12-9-6-9-12-15

Power Snatches (75, 55)
Box Jumps (24′, 20′)

WOD – For Time – from 0:00 to 10:00

400m Run
80 Double KB Goblet Squats (55?s, 35?s)
400m Run

*Rest remaining time

WOD – For Time – from 10:00 to 20:00

40 Pull-ups
80 Push-ups (Hand Release)
40 Pull-ups

*Rest remaining time

WOD – For Time – from 20:00 to 30:00

40 Double Unders
80 Wallballs
40 Double Unders

Post time for each workout to comments.

WOD – Strength & Skill
EMOTM for 10 min – 1 Unbroken Snatch Complex
1 Power Snatch, 1 Hang Squat Snatch
Same weight across- emphasis is skill practice. Focus on speed and developing good movement patterns.

WOD – 3 Rounds For Time
4 Rope Climbs
8 Power Snatches (135, 95) Rx+ (155, 105)
16 Lateral Box Jump Overs (24?, 20?)
Buy-out: 50m Farmers Carry (70, 53)

“

WOD – For Time
100 Thrusters (95, 65)
*anytime you rest for 3+ seconds with bar on body, or the bar hits the ground, complete: 13 T2B
~20min Cap

WOD – Midline
Not for Time – Break up the reps as needed
20 Turkish Getups (55, 35)
40 GHD Sit-ups (or 80 situps)
200 Dubs

WOD – Strength

Death by Clean & Jerks (135, 95) Rx+ (155, 105)

WOD – For Time
10-20-30-20-10

Burpees
KB Swings (55, 35)

Post what round of Clean and Jerks you completed, and time for WOD 2 to comments.