WOD

AMRAP in 20 min of…

– 5 thrusters (95/65)

– 10 renegade rows

– 5 burpees

– 10 DB lunges

Five sets of:
– Shoulder Press x 4-5 reps @ 2011
– Rest 90 seconds
– L-sits accumulate 45 seconds
– Rest 90 seconds

then…

With a 2:30 running clock perfom 4 sets of

– 400 m run

– As many double unders as possible in remaining time

– rest 2 min

Skill: Squat Clean

Four sets of:
Squat Clean 2,2,2,2 (build up to a tough double)
Rest 60 seconds
Barbell Ab-Rollout x 4-6 reps @ 4110
Rest 90 seconds;
and then,

15 min AMRAP:

– 10 wallball (20/15)

– 10 box jumps (24’/20′)

– 10 ring dips

Technique: Power Snatch

Build up to a heavy power snatch in 12 min

then…

“Josh”

1 Round for Time:
– 21 OH Squats (95/65)
– 42 Pull-Ups
– 15 OH Squats
– 30 Pull-ups
– 9 OH Squats
– 18 Pull-Ups

Five sets of:
Front Squat x 3 reps
Rest 90 seconds
Ring Dips x Max Reps
Rest 2 minutes;

then…

Three rounds for time of:
8 x Front Squat (use 85-90% of 3-RM)
400 Meter Run

6 sets of Deadlifts:

1=5 reps @ 50% of 1-RM,

2=3 reps @ 75%,

3=1 rep @ 85%,

4=1 rep @95%,

5=1 rep @ 100-105% of 1-RM,

6=Exceed previous set weight)

*Rest 3 minutes between lifts
(Your lift shall be considered a failure if you fail to maintain proper posture throughout the movement. I’m looking for technical perfection for each rep.)

then…

“Bear Hug”
Five rounds of:
20-yard Bear Crawl
5 Deadlifts (use 75-80% of today’s 1RM)
10 Hand-Release Push-ups

Five sets of:
Push Press x 2-4 reps
Rest 60 seconds
Knees to Elbows x 8-12 reps – strict, no kipping or swinging
Rest 2 minutes

then…

21-15-9
– 115/75 lb. Push Press
– Pull-Ups

Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
100 m Farmer’s walk AFAP (2 x 45#/2 x 35#)
Rest 2 minutes

then…

Four rounds for time of:
40 Double-Unders
30 Box Jumps
20 KB Swings