A1) 3×6/leg Bulgarian split squats; rest 60 seconds

A2) 3×5 weighted supinated grip pull-ups @ tempo 30X3; rest 60-90 seconds

For time:

10-8-6-4-2 reps of

– Alternating power and squat snatch (95/65)

– Parallel to bar burpees

A1) Deadlift at tempo 30X1 – 3,3,3,3,3; rest 90 seconds
A2) ME UB Handstand Push-ups after set 1, 3, & 5; rest 60 seconds

then…

For time:

– Run 400m

3 rounds of:

10 Toes to Bar
15 Wallballs (20/15)

– Run 400m

3 rounds of:

10 Jumping Lunges
15 KB Swings (53/35)

– Run 400m

5x 1 Snatch Balance + 2 overhead squats

then…

2012 Texas Barbell Massacre WOD#2

5 Rounds for time:

– 5 Shoulder to Overhead (Int:135/95, Ad:155/105)

– 12 KB Snatch (53/35)

– 25 Double Unders

Bench Press Testing

3 @ 90%, 2 @ 100%, 1 @ 105%, then find a new 1RM

then…

15 min AMRAP of:

– 12 Pull-ups

– 15 Box Jumps (24/20)

– 200 m run

 

7×1 Power Clean + 1 Hang Squat Clean (above knee) + 1 Split Jerk; rest 60-90 sec.

then…

“The Chief”

5 Rounds of:

AMRAP in 3 minutes

– 3 Power Cleans 135/95

– 6 Pushups

– 9 Air Squats

– 1 minute rest

Build to a 1 RM Low Bar Back Squat (end of the cycle)

then…

Surprise WOD

 

 

Push Press Cluster

3 x 1.1.1.1.1, rest 10 sec between reps; 2 min between sets

3 rounds for total reps of:

– 1:00 ME KBS 32/24kg
Rest :30
– 1:30 ME Burpee Box Jumps 30/24″
Rest :30
– 2:00 ME Double-Unders
Rest :30

A.) Bench Press Strength Cycle: Week 3

– 5×2 @ 100% of your 3RM; rest 90 sec

– 3×1 @ 105% of your 3RM; rest 60 sec

B.) 10 min to find 2RM weighted pull-ups or 5×5 strict with smalles band possible

C.) 2K row for time (retest from Jan 9th)