WOD

Today’s Workout

Strength

• Take 20 minutes to find your 1RM Deadlift

Conditioning

• 5 Rounds, 1 Min Work, :30 Rest for TOTAL Reps
  • Calorie Row
  • Double Unders
  • KB Swings (53/35#)

Today’s Workout

Strength

• EMOM8: 1 power clean + push jerk

Conditioning

• Every 10:00 begin a new round for 3 TOTAL rounds:

500m row

15 pull ups (CRX- Chest to Bar)

20 burpees to 45# plate

25 Wallballs (20/14#) (CRX- 30/20#)

2 HEAVY Clean and Jerks

Endurance 8AM

• Rowing
  • For 30:00 
    • 5:00 HARD
    • 5:00 Easy

Barbell Club 9AM

• Build to a heavy Pause Jerk + Jerk
• Build to a heavy complex of:
  • 1 Power Clean
  • 1 Push Jerk
  • 1 Clean
  • 1 Jerk

Open Gym 10-12PM

Today’s Workout

• With a partner, complete the following:
  – 100 Shoulder to OH (115/75#)
  – 100 Front rack lunges
  – 100 Burpees over the Bar
  – 100 Back Squats
  – 1000m Run
  – 50 Shoulder to OH
  – 50 Front rack lunges
  – 50 Burpees over the bar
  – 50 Back Squats
  – 500m Run

Today’s Workout

Conditioning

• For Time:
  • 1 Mile Run
  • 200 Double Unders
  • 800m Run
  • 100 KB Swings (53/35#)
  • 400m Run
  • 50 DB Snatches (50/30#) (CRX- 70/50#)
  • 200m Run

Rest 5 Minutes

• AMRAP2: Hollow Body Rocks

Today’s Workout

Strength

• 5×5 Back Squat @90% of Monday’s 5RM

Conditioning

• AMRAP18:
  • 2000m Row Buy-In (Scored separately!)
• In Remaining time, AMRAP:
  • 4 Squat Cleans (135/95#) (CRX- 185/125#)
  • 8 HSPU (CRX- Strict)
  • 16 Toes to Bar

Today’s Workout

Strength

• 5×3 Push Press @73%

Conditioning

• 4 Rounds For Time:
  • 20 Wallballs (20/14#)
  • 10 Pull Ups

Rest 2 Minutes

• 3 Rounds For Time:
  • 10 Deadlifts (225/155#)
  • 10 Bar Facing Burpees

Finisher

• 3×10 Strict Toes to Bar

Today’s Working

Strength

• EMOM8: 3 Touch n Go Power Snatch (build)

Conditioning

• Every 90 seconds, begin a new element for 2 total rounds. These are to be performed AS FAST as possible
  • 20 Box Jump Overs (24/20″) (CRX 30/24)
  • 4 Rope Climbs
  • 60 Double Unders
  • 15 Power Snatch (115/75#) (CRX 135/95#)

Today’s Workout

Strength

• 5RM Back Squat

Conditioning

• “The Chief”
  • 5, 3 minute Rounds. Rest 1 minute between Rounds
    • 3 Power Cleans (135/95#)
    • 6 Push Ups
    • 9 Air Squats 

Endurance- 8AM

• “Ghost”
  • 6 Rounds for TOTAL REPS:
    • 1 min max cal row
    • 1 min max burpees
    • 1 min max double unders
    • 1 min rest

Barbell Club- 9AM

• Segment Snatch + OHS (build to heavy)
• Snatch Pulls 5×2 @100%