Clean and Jerk

6×1 @ 77%

4×1 @ 85%

3×1 @ 93%

4 Rounds for time of

21 KB Swings 55/35
15 Ring dips
9 K2E’s

Open WOD 4

Work up to a 1 rep max Snatch

Work up to a 1 rep max Clean

Complete for time

21-15-9

Hang clean to push press 45/30 lbs db’s
Body Rows

Partner WOD

Team “Grace” 135/95

Go 1 for 1 up to 30 reps each

Then:

Collect 100 thrusters as a team;

Both partners start at the box, one sets up in a plank and holds while the other runs to the pull up bars and completes 10 Thrusters 35/20 lbs db’s and runs back (try to stay in plank until partner returns)

3 Position Snatch (1 Inch off Ground, Under knees, Mid thigh)

3×3@ 77%

2×3 @ 85%

5 Rounds for time

10 Pull ups
10 Burpees

3 Rounds

3 Min AMRAP

10 Renagade rows 40/25 lbs db’s
10 Sit ups

Rest 1 min

AMRAP in 3 mins

Farmers carry 2 lap50/35 lbs db’s
7 SA Power snatch 50/35 lbs db

Rest 1 min

AMRAP in 3 mins

Row (Cals)

3 Position Clean (1 Inch off Ground, Under knees, Mid thigh)

3×3@ 77%

2×3 @ 85%

Complete for time:

21-18-15-12-9-6-3

Wall Balls 20/16
Box Jumps

AMRAP in 20 mins

7 Hang Power cleans 135/95
14 Sit ups
7 Ring dips
14 Dead lifts 135/95

Open WOD #3

Or

-Choose a Bench Mark-

AMRAP in 20 mins

5 Deadlift 225/155
7 H.R. push ups
9 Box jump/Step downs
30 DU

(WOD Prog by Brian)

Box Squat
12 x 3 @ 60%

Row 250 m x 6

(+/- 3 sec window)

AMRAP in 12 mins (add 1 rep to each round)

1 Slam ball 20/16
1 H. P clean 45/30 lbs Db’s
Run 1 lengths

Rest 3 Mins

AMRAP in 12 mins (Subtract 100 m on the row and 5 Burpees each rnd)

500 m Row
25 Burppes

Max Strict pull ups x 5

AMRAP in 7 mins

9 H. Power clean to Push press 75/55
18 Lateral Bar hops

AMRAP in 30 mins

5 Rounds

Farmers carry 45/30 lbs db’s (down and back)
Sprint down and back

1 Round

20Wall Ball 20/16
20KB swing 55/35

5 Rounds

1 TGU 50/35 lbs db
5 SA Power snatch 50/35 lbs db

Back squat
6×1
(MEBB)

Complete for time:

40Push ups
21Thruster 45/30 lbs Db’s
30 Push ups
18 Thrusters
20 Push ups
15 Thrusters

Open WOD#2

Box Squat
12 x 3 @ 55 %

5 Rounds for time:

10 Pull ups
5 Push press 135/95

30 Min AMRAP

Farmers carry 2 Lap 50/35 lbs db’s
Row 250 m
10 Wall Ball shots 20/16
20 Lateral step overs (5 risers)

Max Strict pull ups x 5

AMRAP in 8 Mins

3 HSPU
3 Power snatch 115/ 85
3  Squat snatch 115/85

3 Rounds

3 Min AMRAP

7 Ring push ups
10 SA Snatch 50/35 lbs db

Rest 1 min

3 min AMRAP

7 Squat thrust to box jump (4 risers)
10 Slam ball 20/16

Rest 1 min

3 min AMRAP

7 Front Squat 45/30 lbs db
10 Box jumps/Step downs

Back Squat
5 x 3
(MEBB)

5 Rounds for time

3 MU
5 Power Clean 135/95
5 Squat clean 135/95

Complete 5 rounds for time:

3 Rounds:

5 Burpees
7 KB swings 55/35
9 Sit ups

Run 8 Laps

Open WOD #1

AMRAP in 10 mins

Add 1rep/Lap to each round

Squat thrust Deadlifts 50/35 lbs db’s
1 Lap Farmers carry

Rest 1 min

AMRAP in 10 mins

Add 50 m/ 5 reps to each round

Row
DU

Rest 1 min

AMRAP in 10 mins

Add 5 reps each round

Slam ball 20/16
Step up

Box Squat

12 x 3 @ 50 %

Complete for time

21-15-9

H. Squat clean 35/20 lbs Db’s
Burpee

Partner WOD

“Race to 100”

100 Squats
Run 2 Laps

100 Situps
Run 2 Laps

100 H. R. Push ups
Run 2 Laps

Rest(as long as need for other group to finish)

Partner Row

3 Km

Switch every 2 mins

Max Strict pull ups x 5

Complete for time:

30-20-10

Weighted sit up w/ anchors 45/30 lbs db
Deadlift 185/125

3 Rounds

AMRAP in 3 mins

15Jumping pull ups
10Wall balls 20/16

Rest 1 min

AMRAP in 3 mins

2 TGU 50/35 lbs db
10 Weighted hollow rock 50/35 lbs db

Rest 1 min

AMRAP in 3 mins

3 G to OH 45/30 lbs db’s
10 Renegade rows 45/30 lbs db’s

Rest 1 min

Back Squat
5×5
(MEBB)

Complete for time:

30-20-10

Ring Push ups
Hang Power snatch 75/55

-Choose a Bench Mark-