Category: Competition

WOD: 1) Bench Press – Every 2:30: 5 @ 60-70% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% Warm-up as needed. Base weights on feel. 2) Strict Press – Every 2:30: 5 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% Warm-up as needed. Base weights on feel. 3) Deadlift: 8 @ 60-70% 6 @ 70-80% 4 @ 75-85% 4 @ 85-95% Base weights on feel. Rest as needed between sets. 4) Every 4:00 x 4 sets: 3 T+G Power Clean + 3 Hang Power Clean + 6 Push Jerk Performed entirely as a complex. Build as heavy as deemed fit. 5) Every 4:00 x 6 sets: 6 D-Ball Over the Shoulder 150/10 9 Bar Facing Burpees 12 Kipping Handstand Push-ups Work for maintainable efforts/paces. 6) Wall Facing Strict Handstand Push-up: 10 minute EMOTM Pick a rep range you can maintain for all…

WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row 2 – 10-20 Alternating Pistol Squats 3 – 100ft Heavy Sandbag Carry Pick reps/load/output you can maintain for 7 rounds. Don’ crush yourself with volume on the Pistols, perform a quantity that is moderate for you, even if it’s less than 10. 2) Every 1:30 x 7 sets: 2 Snatch High-Pull + Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls. 3) Every 1:30 x 7 sets: Snatch Pull + Halting Snatch + Overhead Squat Continue to build loading from Complex 1. For the Halting Snatch hold just below the knee for 2-3 seconds. Reset on the floor after the Snatch Pull 4a) 3 rounds AQAP: 15 Single Arm Dumbbell Overhead Squats 50/35 12 Knees-to-Elbows 9 Calories Assault Bike…

WOD: 1) Every 3:00 x 10 sets: 10/7 Calories Rowed @ Moderate 10/7 Calories Rowed @ Moderate>Hard 10/7 Calories Rowed @ Hard 10 Burpee Lateral Jump Over the Rower Pick paces that you can maintain for all 10 rounds. 2) 3 Pause Front Squat + 5 Front Squat: Every 3:00 x 5 sets Warm-up as needed. Pause Squats should be held for 3 seconds in the bottom each rep. Reference 1/8/18 for loading. Build as heavy as deemed fit. 3) 3 Pause Back Squat + 5 Back Squat: Every 3:00 x 5 sets Warm-up as needed. Pause Squats should be held for 3 seconds in the bottom each rep. Reference 1/8/18 for loading. Build as heavy as deemed fit. 4) 9 minute AMRAP: 3 Power Cleans 155/105 3 Hang Squat Cleans 155/105 3 Front Squats 155/105 30 Double-unders Scale as needed 5) Dumbbell Farmers Position Bulgarian Split Squat: 4 sets of 8/side Rest 2-3 minutes between sets….

WOD: 1a) 0:00 – 15:00 – 5 minute AMRAP: Max Squat Clean + Jerk 165/115 Scale as needed. 1b) 15:00 – 30:00 – 9 minute AMRAP: 40 Calorie Row 30 Wall Balls 20/14 20 Snatches 135/95 10 Muscle-ups Scale as needed. 1c) 30:00 – 45:00 – 7 minute AMRAP: 30 Double-unders 20 Dumbbell Front Rack Lunges 50/35 10 Kipping Handstand Push-ups Scale as needed. 1d) 45:00 – 60:00 – 3 rounds AQAP: 18 Chest-to-bar Pull-ups 15 Thrusters 95/65 12 Bar Facing Burpees For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Muscle Clean + Push Press. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Power Clean + Push Jerk. 4) AQAP: 100/80 Calories Row Erg 100/80 Calories Bike Erg 100/80 Calories Ski Erg 100/80 Calories Assault Bike Have fun! 5) Double Kettlebell Front Rack Box Step-ups: 4 sets of 10/side Rest 2-3 minutes between sets. Setup the box so your knee and hip are in line when on the box. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE