A] Warm-up

 

 

B] Every minute on the minute for 12:

 

min 1: 10-15 v-ups

min 2: 10 bent over row

min 3: 10-15 ring dips

 

 

C] Hero wod ''DT''

5 rounds for time:

 

12 deadlifts @ 155/105

9 hang power clean @ 155/105

6 push jerks @ 155/105

 

A] Warm-up

 

 

B] Strength

20 minutes to find...

 

1 rep max of Split jerk

 

Note: from rack

 

 

C] Wod

Amrap 15 minutes:

 

9 thrusters @ 95/65

7 kettlebell swings @ 32/24

​5 burpees box jumps @ 24/20

A] Warm-up

 

 

B] Strength

Squat snatch

 

5 sets of 2 reps 

 

Note: must be unbroken. Start with 30 double-unders before each sets. 2-3 minutes rest

 

 

C] Wod

21-15-9 for time:

 

Overhead squats @ 135/95

burpees over bar

A] Warm-up

 

 

B] Wod

Amrap 30 minutes:

 

20 calories row

 

4 rounds:

5 pull-ups

10 push-ups

15 air squats

 

20 deadlifts @ 185/135

 

 

A] Warm-up

 

 

 

B] Every 90 seconds, for 15 minutes:

Clean complex

 

2 power clean + 2 front squats

 

Note: build over the sets

 

 

C] Wod

2 rounds for time:

 

42 wall-balls @ 20/14

30 toes-to-bar

​18 power clean @ 135/95

 

A] Warm-up

 

 

B] Strength

Shoulder press

 

5 sets of 5 reps

 

​Note: build over the sets

 

 

C] Wod

15 minutes time cap :

 

200 double-unders

30 power clean @ 185/135

15 front squats @ 185/135

 

max calories row in the remaining time

 

A] Warm-up

 

 

B] Every 90 seconds, for 15 minutes:

Snatch complex

 

2 power snatch + 1 squat snatch

 

Note: build over the sets

 

 

C] Wod

Amrap 15 minutes:

 

15 floor press @ 135/95

30 air squats

15 kettlebell swings @ 32/24

 

A] Warm-up

 

 

B] Strength

Back squat

 

4 sets of 10 reps

 

Note: build over the sets

 

 

C] Wod

7 rounds for time:

 

7 burpees over bar

7 pull-ups

7 sumo deadlift high pull @ 135/95

7 shoulder to overhead @ 135/95

 

A] Warm-up

 

 

B] Strength

5 sets of :

 

1 high hang power snatch +

1 mid hang power snatch +

1 low hang power snatch

 

Note: build to a heavy complex. 2-3 min rest

 

 

C] Benchmark

Filthy fifty

 

50 box jumps @ 24/20

50 jumping pull-ups

50 kettlebell swings @ 20/16

50 walking lunges

50...

 

A] Warm-up

 

 

B] Strength

​Deadlift

 

5 sets of 5 reps

 

Note: build over the sets

 

 

C] Wod

5 rounds for time:

 

400m row

15 thrusters @ 75/55

​15 toes-to-bar

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