Squat clean
– 3 reps on the minute for 8 min @60-70% 1rm
then…
For time:
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