WOD

Today’s Workout

• Partner Workout, divide up however you feel:
  For Time:
  2000m Row/Ski
  150 Wallballs
  100 Pistols
  50 Hang Power Cleans (155/105#) (CRX 185/135#)

Today’s Workout

21.3

• For total time:

  • 15 front squats
    30 toes-to-bars
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 chest-to-bar pull-ups
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 bar muscle-ups
    15 thrusters

21.4

• Complete the following complex for max load:
  • 1 deadlift 1 clean 1 hang clean 1 jerk

Today’s Workout

Conditioning/Strength

• 20 Minutes:
  • 100 Double Unders
    50 Sit Ups
    10 Shoulder to OH (115/75#) (CRX 155/105#)
    100 Double Unders
    40 V Ups
    10 Shoulder to OH
    100 Double Unders
    30 Toes to Bar
    10 Shoulder to OH
    In remaining time, find a max Snatch

Today’s Workout

Conditioning

• For Time:
  • 55 Deadlifts (225/155#)
    55 Push Ups
    55 Wallballs (20/14#)
    55 Handstand Push Ups
    *Every 3:00 (beginning with 0:00), run 300m

Today’s Workout

Conditioning/Strength

• 10 Rounds NOT For Time:
  • 15/10 Calorie Assault Bike
  • 100′ Sled Push (Building in weight)

Today’s Workout

Strength

• 5 Rep Max Back Squat
  • 1 x 95%
  • 1 x 90%

Conditioning

• 3 Rounds for Time:
  • 30 Cal Row/Ski
    20 Burpees

Today’s Workout

Open Workout 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50/35lb dumbbell, 24/20″ box

Time cap: 20 min.

Today’s Workout

Conditioning

• You go, I go for 4 Rounds
  • 20/15 Calorie Row
  • 10 Toes to Bar
  • 5 Bar Muscle Ups
  • 3 Power Snatches (Building)

Today’s Workout

Strength

• 4 x 10 Front Squat
  • Superset with 20 DB Lunges
    *This is part of our deload week from our squat cycle- so be sure to move well and don’t stress too much about going heavy

Conditioning

• Every 3:00 x 5
  • 5 Squat Cleans
    10 Front Rack Lunges
    15 Burpees over the bar

Today’s Workout

Strength

• 1 x 20 Back Squat (add 5lbs from Monday)

Conditioning

• 5 Rounds
  • 20 Alt. Reverse Lunges
    10 Burpee Box Jump Overs (24/20″)