WODs

Five rounds for load:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Rest 3-5 min. between rounds.

A. Power Clean 3-3-3-3-3

B. Death by Power Clean 60/40kg
*Touch & go reps.

Six rounds for time of:
Run 400m
25 Burpees
*Compare to last time – here.

A. Back Squat 6-1-6-1-6-1

B. Tabata x 8:
Air Squat
Pull-up
Air Squat
*Your score is the sum of the lowest score achieved in the squat(s) and pull-ups.
*Compare to last time – here.

AMRAP in 7 min:
15 Wall Ball 9/6kg
15 Deadlift 70/50kg

Rest 2 min.

AMRAP in 5 min:
10 Wall Ball 9/6kg
10 Deadlift 70/50kg

Rest 2 min.

AMRAP in 3 min.
5 Wall Ball 9/6kg
5 Deadlift 70/50kg

Three rounds for time of:
25 Power Snatch 35/25kg
25 Pull-ups
Run 800m

Five rounds:
15 Shoulder to Overhead (Fat Bar)
100m Farmers Carry
*Try to match last time – results.
*No rest between movements. Rest as necessary between rounds.
*Choose a load for each movement that allows for an unbroken yet challenging effort. You may increment from round to round.

A. Front Squat 6-1-6-1-6-1
*2nd last week of the progression.

B. Three rounds for time of:
20 Front Rack Lunges 40/30kg
20 Deadlift 40/30kg

With a continuously running clock:
0-5 min:
Row 1000m
5-15 min:
10 Toes to Bar (per minute)
15-20 min:
Max Double-unders

A. Build to a heavy Muscle Clean + Power Clean + Clean
*Discard the Muscle Clean once it becomes limiting, then the power clean until you end with the clean only.
*Be incremental with your approach. Perform a minimum of 5 sets at each stage of the progression.

B. Max reps “perfect” Burpees in 5 min.
*”Perfect” is defined as no snaking on the entry or exit, feet brought into an athletic position on the stand up and of course – full range of motion!