Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Power Clean

Performance and Fitness:

Work to WOD weight

Part 2 – Conditioning:

“Descending Into Hell”

Performance:

150 Dubs

25 TTB

25 Burpee

120 Dubs

20 TTB

20 Burpee

90 Dubs

15 TTB

15 Burpee

60 Dubs

10 TTB

10 Burpee

30 Dubs

5 TTB

5 Burpee

-REST 5-

For Time:

50 Power Cleans 95/65
Fitness:

150 Speed Step

25 TTB Progression

25 Burpee

120 Speed Step

20 TTB Progression

20 Burpee

90 Speed Step

15 TTB Progression

15 Burpee

60 Speed Step

10 TTB Progression

10 Burpee

30 Speed Step

5 TTB Progression

5 Burpee

-REST 5-

For Time:

50 Power Cleans RPE 5

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Deadlift

Performance and Fitness:

3×2 Across @80-85 % / RPE 8

Part 2 – Conditioning:

“Mary”

Performance:

AMRAP 20

5 HSPU

10 Pistols

15 Pull Ups
Fitness:

AMRAP 20

5 HSPU Progressions

10 Pistol Progression

15 Pull Up Progression

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Jerk

Performance and Fitness:

7×2 Across 70-75% / RPE 7

Part 2 – Conditioning:

“Asphyxiation”

Performance:

6 rounds

200m run

4 Power Cleans  135/95

4 Front Squat  135/95

4 Hang Squat Clean Thruster  135/95

rest 60 sec between rounds
Fitness:

6 rounds

200m run

4 Power Cleans  RPE 6

4 Front Squat  RPE 6

4 Hang Squat Clean Thruster  RPE 6

rest 60 sec between rounds

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Back Squat 1/2/2017

Performance:

1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%

If you made all lifts last week, Go up 5 Lbs from last weeks load.

Fitness:

9×3 Climbing to heavier than last week.
Part 2 – Conditioning:

“Tennessee Swingers”

Performance:

For time:

100 KBS 32/24

**Every time the KB touches the ground perform:

3 Wall Walks

7 TTB

Fitness:

100 KBS RPE 7

**Every time the KB touches the ground perform:

3 Wall Walks

7 TTB Progressions

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Snatch

Performance and Fitness:

7×2 Across T&G

* Heavier than last week or 70% / RPE 7

Part 2 – Conditioning:

“The Ugly Stepsister”

Performance:

For Time

21-15-9

KBS 32/24

BXJ 24/20

**After ea round:

Run 400m

3 Power Snatch 135/95

Fitness:

For Time

21-15-9

KBS

BXJ

**After ea round:

Run 400m

3 Power Snatch RPE 7

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Deadlift

Performance and Fitness:

3 EMOM 10

75-80% / RPE 7/8

Part 2 – Conditioning:

“Drop The Hammer”

Performance:

10 rounds for time

1 Dead 315/220

100m Sprint

5 C2B Pull Ups
Fitness:

10 rounds for time

1 Dead RPE 8

100m Sprint

5 Pull Up Progression

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Clean and Jerk

Performance and Fitness:

7×1 Across 75% / RPE 8

Part 2 – Conditioning:

“Hot Pursuit”

Performance:

3 Rounds for reps

4 min effort

400m run

12 Burpee BXJ over 24/20

*With remaining time:

AMRAP

Thrusters 95/65

*Rest 2 min between rounds

*Score total thrusters

Fitness:

3 Rounds for reps

4 min effort

400m run

12 Burpee BXJ over Or Bar Facing Burpee

*With remaining time:

AMRAP

Thrusters RPE 5

*Rest 2 min between rounds

*Score total thrusters

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Back Squat

Performance:

1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%

**Rest 90 sec MAX between sets

**If you made all sets last week, increase 5lbs on all sets this week.

Fitness:

9×3 Climbing

**Try to increase over last week

Part 2 – Conditioning:

“A New York Minute”

Performance:

EMOM 10

5 Power Clean 135/95

10 Push up

15 Air Squat

Fitness:

EMOM 10

5 Power Clean RPE 6

10 Push up Progression

15 Air Squat

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

“Rope Climb and Ring Dip”

Performance and Fitness:

Work RC footwork and RD kip / Est. progressions.

**10 min cap

Part 2 – Conditioning:

“Shrek”

Performance:

AMRAP 25

400m run

2 Rope Climb

12 Ring Dip

Fitness:

AMRAP 25

400m run

4 Rope Progression

12 Dip Progression

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

“Clean and Jerk”

Performance and Fitness:

7×1 Climbing to 70-75% / RPE 7

Part 2 – Conditioning:

“Rumplestiltskin”

Performance:

3 Rounds

AMRAP 3

7 Thrusters 95/65

30 Dubs

-rest 60-

AMRAP 1

C2B Pull Up

-rest 60-

**Score is rounds + reps, record number of pull ups in notes.

Fitness:

3 Rounds

AMRAP 3

7 Thrusters RPE 4

30 Speed Step / 40 singles

-rest 60-

AMRAP 1

Pull Up Progression

-rest 60-

**Score is rounds + reps, record number of pull ups in notes.