Weekly Workout

Work Jerk Technique or 5×3 Increasing (Rest 2mins) WOD “Grace” For time 30 Clean and Jerks 135/95# Rest 5mins Finisher 4 Sets KB Front Rack Carry 30sec Increasing (Rest 1min)

Work 5 sets Increasing Farmers Walk 200ft (Rest 2mins) WOD 3 rounds for time 500m Row 21 Burpees 30 Shuttle Run 50ft Finisher 50 T2B for time

“Whitten” On a Boat 5 Rounds for time 22 KBS 32/24kg 22 Box Jumps 24″/20″ 400m Row 22 Burpees 22 Wallballs 20/14#

Work EMOM 12 mins 0- 8 Deadlifts 135/95# 1- 10 Box Jumps 24″/20″ WOD AMRAP 4mins 500m Row Max Burpees in remaining time Rest 4mins AMRAP 4 mins 16x50ft Shuttle run Max T2B in remaining time Rest 4mins AMRAP 4mins 100 DU (300 singles) Max DB Snatches (alternating) in remaining Read more…

Work DB Step-ups  6×4/side Increasing (Rest 2mins) WOD 5 Rounds for time 250m Row 10 DB shoulder to overhead 50/35# 12 Box Jumps 24″/20″ 15 KBS 24/16kg

Work Weighted Ring Dips 5×4 Increasing (Rest 2mins) WOD “Annie” 50-40-30-20-10 DU Sit-ups Cap: 15mins Rest 5mins then AMRAP 5mins 10 Burpees 10 Ground to overhead 45/25#

Work Snatch Technique or 5×3 Power Snatch WOD “Cindy” AMRAP 20min 5 Pull-ups 10 Push-ups 15 Air-Squats

Work Front Squat 4×5 Increasing (Rest as needed) WOD “Open 16.5” 21-18-15-12-9-6-3 Thrusters 95/65# Burpees over the bar

WOD Team of 2 (for time) 1000m Row 100 Push-ups 100 Air-Squats 100 Cal Assault Bike 100 Sit-ups 100 Pull-ups 1000m Row (CAP: 50mins)

Work Clean Technique or 5×3 Clean Increasing (Rest as needed) WOD “Fran” 21-15-9 Thrusters 95/65# Pull-ups   Rest 5min Finisher 10min KB Complex