2 Rounds
12 DB Hang Power Clean and Jerk (1 Dumbbell, 6 reps/arm)
10/7 Pushups
15 Abmat Situps
Record heaviest set
For Time
3 Rounds
10 Burpee Box Jump Overs
10 Power Snatch (75/55)
Record total time
RX+
95/65
(This should be fast, hoping to see most stay under 5:00)
2 Rounds
12 DB Hang Power Clean and Jerk (1 Dumbbell, 6 reps/arm)
10/7 Pushups
15 Abmat Situps
3 Rounds
Row x 250/200m
Inchworm x 5
Double KB RDL x 10
Record top set
Reverting back to week 1 weights. These should be moving pretty well today.
Set 1: x 6 @ 60%
Set 2: x 5 @70%
Set 3: x 4 @80%
Set 4: x 1 @90%
3 Rounds
500/400m Row
10 Chest to Bar
10 Front Squats
2:00 Rest
Record each round for time
RX Weights
115/80
135/95
155/105
RX+
135/95
155/105
185/125
6 Bar Muscle ups
3 Rounds
200m Run
10 Kettlebell Swings
7/4 Strict Pullups
Teams of 2
For Time
6 Thrusters (95/65)
6 Toes to Bar
100 Double Unders
12 Thrusters
12 Toes to Bar
100 Double Unders
18 Thrusters
18 Toes to Bar
100 Double Unders
24 Thrusters
24 Toes to Bar
100 Double Unders
30 Thrusters
30 Toes to Bar
100 Double Unders
Post total time
RX+
115/75
4 Rounds
Row x 10/8
Pushup x 10/7
Wall Ball x 10
AMRAP 1 Minute
Max Rep Power Cleans @60% +10/5lbs
Rest 3:00
AMRAP :90
Max Rep Power Cleans @70% +10/5lbs
Rest 3:00
AMRAP 2 Minutes
Max Rep Power Cleans @80% +10/5lbs
Record total reps for each set
AMRAP 8 Minutes
Climb the Ladder
3 Calorie Row
3 Deadlift 155/105lbs
6/6, 9/9, 12/12 etc.
Post rounds + reps
RX+
185/125
*Just because you can deadlift the RX+ weights doesnt mean you should go RX+ today. In a short window, you should be pushing past the round of 15’s. You will need to move quickly.
4 Rounds
4 Strict Toes to Bar
8 Push Press
12 Walking Lunges
For Time
50/40 Cal Row
30 Toes to Bar
15 Front Squats (155/105)
15 Handstand Pushups
15 Power Clean and Jerks (135/95)
15 Chest to Bar
15 Power Snatch (115/75)
15 Burpee Box Jump Over (24/20)
Post total time
RX+
185/125
155/105
135/95
1 Power Clean 95/65
2 Thruster 95/65
3 Power Snatch 95/65
4 Pull Up
5 Box Jump 24/20
6 Wall Balls 20/14
7 KB Swings 1.5/1
8 Toes to Bar
9 Burpee
10 Double Unders
11 Air Squats
12 HSPU
Post total time
This WOD works just like the song! Start on 1, then go 2,1, then go 3,2,1, all the way to 12 back down to one.
3 Rounds
300/250m Row
10 KB RDL
10 KB Swings
Record final set (lighter sets in notes)
Set 1 x 6 @67.5
Set 2 x 5 @77.5
Set 3 x 3 @87.5
Set 4 x 1 @97.5
For Time
Buy in: 30/24 Cal Row
Into
2 Rounds
20 Alt DB Snatch (50/35)
10 Burpees
10 Push Jerk (115/75)
Post total time
RX+
155/105
3 Rounds
1:00 Bike
15 Kettlebell Swings (1.5/1)
8 Burpees
Teams of 2
For Time
8 Rounds (Relay Style- 4/each)
10/6 Cal Bike
12 Step-Ups (6/Leg)
Into….
8 Rounds (Relay Style -4/each)
10 Hang Power Clean (135/95)
12 Toes to Bar
Record total time
**Box Height**
Under 5’6″ = 20″Box
5’6″- 6’ = 24″ Box
Over 6’ = 30″ Box
RX+
155/105
