Mobility
Dynamic
Regular WOD
On a fifteen minute running clock:
10 Turkish Get ups (5L/5R)
In the time remaining, AMRAP
5 DB Push Press (50/35)
7 Pull Ups – dead hang
9 Box Jump (28/24)
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a little running perhaps – shuttle runs inside in pairs if it is raining.
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Mobility
Dynamic
Max Effort Lift
Power Clean
Regular and Endurance WOD
Five rounds, each for time, of:
3 Power Snatches, 75% of 1RM
10 Burpees
Rest 4:30 between rounds
Cash Out
Shuttle Runs
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Mobility
Dynamic
Max Effort Lift
Power Clean
Regular and Endurance WOD
As many rounds as possible in 8:00 of:
10 KB Snatches (10 R/10 L), 1.5/1 pood
10 Burpees
5 Hang Power Cleans, 135/95 pounds
Cash Out
Coaches Choice
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Mobility
Dynamic
Extra Lift
Snatch Balance, 3-3-3
Sets should not be max effort; focus on technique.
Regular and Endurance WOD
100 Hand-release Push ups
100 Air Squats
100 Double Unders span>
Cash Out
Coaches Choice
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Mobility
Dynamic
Dynamic Effort Lift (if not done Wednesday)
: Bench Press 12 sets of 2 reps @ 60% of 1RM on 1:00
Regular and Endurance WOD
10! (10-9-8-7-6-5-4-3-2-1 reps) for time of:
Deadlift, @ Body Weight
Unbroken* KB Swings, 1.5/1 pood
*In order for KB swings to be unbroken, the swings for each set should be continuous; athlete cannot set the KB down or “rest” holding the KB.
7 burpees must be performed on the spot each time the swings are broken before continuing.span>
Cash Out
Coaches Choice
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Mobility
Dynamic
Dynamic Effort Lift (if not done Wednesday)
: Back Squat 12 sets of 2 reps @ 60% of 1RM on 1:00
Regular and Endurance WOD
Run 800m TT followed by
Three rounds of:
7 Overhead Squats, 115/75
6 C2B Pull ups
5 Burpees
There is a 12:00 time limit to complete the row and all three rounds.
Cash Out
Coaches Choice
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Mobility
Dynamic
Dynamic Effort Lift
Back Squat 12 sets of 2 reps @ 60% of 1RM on 1:00
Regular and Endurance WOD
“The Dumbbell Bear”
Every minute on the minute for 20 minutes of:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Load for dumbbell set is 45% of bodyweight or less
Cash Out
400m Run forward/200m Run Backward
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Mobility
Dynamic
Max Effort Lift
Max Height Box Jump (if not done Monday
Regular and Endurance WOD
Run 600m
9 x Box Jumps (24/20”)
9 x Push Press/Jerk (50/35lbs)
Run 400m
15 x Box Jumps (24/20”)
15 x DB Front Squat (50/35lbs)
Run 200m
21 x Box Jumps (24/20”)
21 x Thrusters (50/35lbs)
Cash Out
Tabata Abs
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Mobility
Dynamic
Max Effort Lift
Max Height Box Jump
Regular WOD
Karen
4 Rounds
400M Run
30 Box Jump 24″/20″
30 Ball Ball #20/#14
Endurance WOD
30 Back Squats, @ Body Weight
Run 1 mile.
Cash Out
Tabata Abs
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Mobility
Dynamic
Regular and Endurance WOD
Four rounds for time of:
4 Thrusters, 135/95 pounds
8 Handstand Push ups
12 Double Unders
Perform 7 burpees at the top of each minute.
Cash Out
Coaches Choice
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