WOD

Skill: Rope Climb Workshop Proficient Climbers Work on Legless Rope Climbs WOD: 17 Minute AMRAP 3 Rope Climbs 12 Box Jump Overs 24/20 24 Alternating DB Snatches 50/35

Strength: Front Squat Set 1: 75-80% 1RM to failure Set 2: Add 20-40lbs and lift to failure Then 3 Sets of 6-8 reps at 80-90% of 1st set WOD 1: "Karen" 150 Wall Balls 20/14 WOD 2: "Annie" 50-40-30-20-10 Double [...]

50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups

For time: • 150 Wall Ball shots 20/14#

SPEED E4MOM x 4 15/12c Bike 100ft Walking Lunges WOD: For Time: 30-20-10 Atlas Ball over Shoulder 100/80 6-4-2 Bear Hug Carry around Rig

Strength: Conventional Deadlift Set 1: 75-80% 1RM to failure Set 2: Add 20-40lbs and lift to failure Then 3 Sets of 6-8 reps at 80-90% of 1st set WOD: 15min AMRAP 5 Devils Press 50/35 10 Toes to Bar 15/12 [...]

Skill: Pistol Workshop Proficient Athletes work on weighted pistols -- work up to a heavy set of 10 (5/5) WOD: "Nasty Girls v2" 3 Rounds 50 Pistols 7 Ring Muscle Ups 10 Hang Power Clean 175/125

3 rounds for time of: • 50 one-legged squats, alternating • 7 muscle-ups • 175-lb. hang power cleans, 10 reps

WOD 1: 15-12-9 Thrusters 135/95 Bar Facing Burpees Rest 5min WOD 2: 20-16-12 Power Snatch 115/75 HSPU Rest 5min WOD 3: 25-20-15 Deadlift 185/135 GHD Sit Up"

Speed: 3 x 500m Row 2 min rest between sets Score is slowest round + fastest round WOD: 5 Rounds for Time: 20 Sumo Deadlift High Pulls 115/75 20 Box Jump 30/24