Warm-up & Mobility: 15 Minutes

Skill: 10 Min skill work on catching a barbell in the rack position from overhead. Work on using the legs to absorb the shock.

Strength: “Breakthru Barbell Complex”

Perform 7 rounds of this un-timed barbell complex, increasing in weight each rounds and resting as much as you want between rounds.

Within each round – once you pick up the barbell try your best not to put it down until all movements are completed:
• 3 Deadifts
• 3 Hang Cleans
• 3 Front Squats
• 3 Jerks

Your last round should be a maximal work set. If you miss a lift or need to put the barbell down during any round, perform 15 burpees immediately. Your score is the weight on the barbell that you complete on your last round.

PLEASE know that if you are truly getting into a maximal work effort, you will hit failure and will do burpees – they are part of this workout and are not to be avoided. DO NOT FEAR THE BURPEE!!!

We last did this WOD on Friday, April 4, 2014.

Warm-up & Mobility: 15 Minutes

Strength: Power Position Snatch – from hip pocket – 15 min work up to a heavy single

Conditioning: “Get ‘er Done”
OTM 21 (7 cycles)
Min 1: Max KB Swings
Min 2: 10 Pull-ups
Min 3: 100m shuttle run

Score is number of KBS

This WOD was last performed on March 16, 2015.

Warm-up & Mobility: 15 Minutes

Strength: 20 minutes to find a max weight for this Barbell complex: Front Squat, Push-press, Thruster

Conditioning: “Not in Kansas Anymore”
10 min AMRAP of –

• 10 C2B
• 10 Box Jumps (24/20″)

**E2MOM starting with 0:00 – 5 Thrusters (115/75lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Warm up Power Clean – work to WOD weight

Conditioning: “Swingers”
21-18-15-12-9-6-3 reps for time of –

• KB Swings (24/16k)

Between rounds perform 3 Power Cleans (@80-85%) + 30 Double-Unders

Warm-up & Mobility: 15 Minutes

Strength: Warm up Deadlift – take 15 minutes to work to 80% of your 1RM for 3 reps – drop to WOD weight.

Conditioning: “Sugar Daddy”
21-15-9 reps for time of* –

• Deadlifts (225/145lb or approx 70% or less of your 1RM, do not upgrade weight but go faster!)

*Each round is followed by a 400m Run

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – warm up to WOD weight

Conditioning: “JT Meets Isabel”
21-15-9 reps for time of* –

• HSPU
• Ring Dips
• Push-ups

*Between rounds perform 10 Power Snatch (135/95lb or @ 60-70% of your 1RM Power Snatch)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 4 sets of 3 – working up – 70, 75, 80, 85% of 1RM

Conditioning: “Balls to the Wall”
3 Rounds for Total Working Time:

• 25 Wall Balls (20/14lb)
• 50m Sprint*
• Rest 2 minutes
• 20 KB Swings (32/24k)
• 50m Sprint*
• Rest 2 minutes

*Sprints should be done with an ALL OUT EFFORT, as fast as possible!!!

 

Warm-up & Mobility: 15 Minutes

Skill: 15 minutes to work on rope climbs (or if you already have them, use this time to work on another goat: HSPU, double-unders, muscle-ups etc.)

Conditioning: “Vote for Pedro”

Complete for 4 rounds for time:

• 3 Rope Climbs
• 12 Front Squat (135/95 lb)
• 30 Double-unders

 

Warm-up & Mobility: 15 Minutes

Strength: Overhead Squat – work to a heavy double**

Conditioning: “Nancy”
5 rounds for time of –

• 400m Run
• 15 OHS** (95/65lb)

**or perform Hang Power Snatch or Front Squat for the mobility-challenged

 

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10 – 3 Hang Clean – 70% of 1RM

Conditioning: “Biggie Smalls”

Complete 6 rounds (for time and weight) of:

• 5 Hang Power Clean (@80-85% of 1RM)
• 100m Shuttle Run

*Rest 60 seconds between rounds