WOD

Work 5-10 mins to establish a max Unbroken HSPU (Strict or Kipping) or practice HSPU progression WOD 400m Row 30 Wallballs 20/14# 30 Box Jumps 24”/20” 400m Row 21 KBS 24/16kg 12 Pull-ups 400m Row 21 KBS 24/16kg 12 Pull-ups 400m Row 30 Wallballs 20/14# 30 Box Jumps 24”/20” Cap: Read more…

Work 5 sets A1) Single Arm DB Bent over row x6 Increasing A2) T2B x10 WOD 50-40-30-20-10 DU Lunges GTOH 45/25# Sit-ups Cap: 30 mins

Work Front Squats 6 sets of 2 reps sets 1-2 @80% sets 3-4 @85% sets 5-6 @90% WOD 5 Rounds 21 Air-Squats 15/12 Cal Row 12 Alt DB Snatches 50/35# Finisher Core

WOD “Holleyman” 30 Rounds 5 Wallballs 20/14# 3 HSPU 1 Power Clean 225/155# CAP: 50 mins

Work Power Snatch 3x @50% 3x @55% 2x @60% 2x @65% 1X @70% 1x @75% (15-20 mins) WOD AMRAP 15 mins 21 Air-Squats 15 Sit-ups 9 Power Snatch 95/65# 30 DU

Work Death By Wallballs 20/14# WOD AMRAP 7 Mins 12 DB Snatches 50/35# ALT (6/side) 10 T2B 10 Push-ups Rest 4 mins AMRAP 7 mins 12 KBS 24/16kg 9 KB Thrusters 24/16kg 6 Pull-ups

Work EMOM 12 mins Even: 1-2 Rope Climbs Odd: 10-15 sit-ups WOD “Jackie” 1000m Row 50 Thrusters 45/35# 30 Pull-ups Cap: 20 mins

Work EMOM x8 2 Deadlifts Increase each minute WOD 4 Rounds 21 Deadlifts 135/95# 15 box Jump overs 24”/20” 9 Push Jerks 135/95# Cap: 25 mins

Work 5 sets A1) Single Arm DB or KB Push-Press x8/side Increasing A2) Sled Push 50ft Increasing WOD 2 Rounds 400m Run 25/19 Cal Row 12 Squat Cleans 135/95# Cap: 20 mins

WOD “Filthy Fifty” 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 16kg 50 Walking Lunges (25/side) 50 Knees to elbows 50 Push press 45/35# 50 Back extensions 50 Wallballs 20/14# 50 Burpees 50 Double unders Cap: 50 mins