Warm-up & Mobility: 15 Minutes

Strength: Snatch – 20 mins to work to a heavy single

Conditioning: “Bring the Noise”

For time (15 min timecap)

• 10 Overhead Squat (135/95lb)
• Run 200m
• 10 Power Snatch (same BB)
• Run 200m
• 10 Front Squat (same BB)
• Run 200m
• 5 OHS
• Run 200m
• 5 PS
• Run 200m
• 5 FSQ
• Run 200m

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – work to a 1 rep max – use as much time as you need. Use spotters when you get above 85%. Metcon is optional.

Conditioning: “Two halves make a whole Jackie”
2RFT For time:

• 500m Row
• 25 Thrusters (45/35lb)
• 15 Pull-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 3 sets of 4 at 75% – stay light and work on form; next week we will be working on our 1 rep

Conditioning: “Chop Suey”

For time:

• 50 DUs**
• Run 400m
• 15 Deadlifts (at bodyweight)
• 15 Wall balls (20/14lb)
• Run 400m
• 10 Deadlifts
• 10 Wall balls Run 400m
• 5 Deadlifts
• 5 Wall Balls Run 400m
• 50 DUs

**There is no single-under equivalent, if you don’t have solid double unders work your progressions for 90 seconds. Ask a coach which progression is right for you.

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 1 Power Position Snatch + 1 Snatch – 7 sets of 1 rep climbing in weight, 60-90 sec rest max between sets

Conditioning: “Georgia’s Snatch”

5 rounds for time – Georgia’s snatch (RX is on)

• 10 Power Snatch (115/75lb)
• 15 Push-up

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 2 sets of 2 at 80%, 1 set of 2 at 85% – stay light with this work. Next week is our 1 rep test.

Conditioning: “Woodpecker”

For time, 12-9-6-3 reps of:

• Thruster (135/95lb)
• Toes to Bar
• Box Jump

Warm-up & Mobility: 15 Minutes

Strength: Skill work – kipping: Pull-ups, C2B, MUs

Conditioning: “Deco stop”

3 AMRAPs – AMRAP 3 min each – 60 seconds rest between

• 7 Pull-ups, or 5 C2B, or 1 MU
• 9 Lateral 12″ Jump overs (return to start = 1)

**Score is total reps – shoot for the same number of reps each round

Warm-up & Mobility: 15 Minutes

Strength: 1 Power Clean + 1 Low Hang Clean (from BELOW knee) – 7 sets of 1 rep climbing in weight, 60 sec max rest between sets

Conditioning: “Freya”

30 seconds of work for max reps, followed by 30 seconds of rest, rotating through each movement for 5 rounds

• Power Clean (115/75lb)
• Burpee
• KB Swing (24/16)

 

 

Warm-up & Mobility: 15 Minutes

“9/11 Tribute WOD”

Rx is ON – For time:

• 2001m Row or 2001m Run (1.25 miles)
• 11 Box Jumps (30/24″)
• 11 Thrusters (125/85lb)
• 11 Burpee Chest to Bar Pull-ups
• 11 Power Cleans (170/120lb)
• 11 HSPUs
• 11 KB Swings (30/24k)
• 11 Toes to Bar
• 11 Deadlifts (170/120lb)
• 11 Push Jerks (110/75lb)
• 2001m Row or 2001m Run (1.25 miles)

**If athletes begin the WOD with a Row, they finish with a Run and vice versa.
***Athletes use one BB, must change weights themselves

 

Warm-up & Mobility: 15 Minutes

Strength: Warm up today’s BB complex to find working weight

Complex = (155/105lb – same barbell for all movements)

• 7 Deadlifts
• 5 Hang Power Cleans
• 3 Push Jerk

Conditioning: “Lake Rubin”

For time:

• Run 200m
• 3 BB complex

– Rest 3 minutes –

• Run 200m
• 2 BB complex

– Rest 2 minutes –

• Run 200m
• 1 BB complex

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 1 Snatch Pull + 1 Snatch EMOM for 10 minutes at 70%

Conditioning: “Doughnut Demon”

12 min AMRAP of –

• 2 Rope climbs
• 5 Power Snatch (115/75)
• 7 Wall Ball (20/14lb)