W.O.D.

3 Rounds of Max Reps:

- 2 Min Strict HSPU (Scale: add mats/plates as needed - keep strict, no kipping!)

1 Min Rest

- 2 Min Rope Climbs (Scale: anchored climbs)

1 Min Rest

- 2 Min OH Squat (95/135)

1 Min Rest

*1 total score for all movements, all rounds

         

For Time: RX: - 50 Pull Ups - 50 HR Push Ups - 50 Ab Mat Sit Ups - 50 Air Squats Comp: - 50 C2B - 50 Ring Push Ups -50 T2B -50 Pistols *You may NOT mix and match the WODs.  You are either doing all comp movements or all RX movements.

20 min to work to heavy load on the complex: - 3 Power Cleans - 2 Squat Cleans - 1 Split Jerk 7 min AMRAP 3/3, 6/6, 9/9... - S2OH (95/135) - Bar Facing Over Burpee

Strength:

Deadlifts: 9-7-5-3-3-3

W.O.D.

7 min AMRAP

- 8 Deadlifts (155/225)

- 12 Box Jumps (20/24)

       

10 min E2MOM S2OH Complex:

- 3 Strict Press

- 2 Push Press

- 1 Push Jerk

W.O.D.

10 min AMRAP;

- 5 HSPU

- 10 T2B

- 15 DU (45 singles)

         

Back Squat: 9-7-5-3-3 Max Reps

W.O.D.

For Time:

21-15-9

- Back Squat (85/125)

- C2B

- WB (14/20)

       

W.O.D.

For Time: Buy in: 50 Cal Row

3 Rounds: 5 MU 15 Snatch (65/95)

Buy Out: 600m Run

 

W.O.D.

5 RFT

- 400m Run - 8 Power Cleans (105/155) - 6 Front Squats (105/155) - 4 S2OH (105/155)

         

15 min to work to a heavy Squat Clean

15 min to work to a heavy Jerk

10 min 2 Rep EMOM of C&J  (does not have to be touch and go)

Team W.O.D.

Teams of 3:

5 RFT:

- 400m Run

- 500m Row

- 40 Ab Mat Sit Ups

     

W.O.D.

For Time:

- 12 MU (Scale 1: Bar MU, Scale 2: Strict C2B pull ups)

- 33 Ring Dips (Scale: Box Dips)

= 8 Rope Climbs (Scale: 16 strict pull ups)

15 min to work to a heavy Snatch

8 min 2 Rep Snatch EMOM (does not have to be touch and go)

W.O.D.

For Time:

"Isabel"

30 Snatches (95/135)

WOD

"i1uvit 50's"

For time: - 50 box jump (20/24) - 50 pull up - 50 KB Swing (35/53) - 50 walking lunge steps - 50 push press (35/45) - 50 dead lift (95/135) - 50 T2B - 50 wall ball (14/20) - 50 burpee - 50 double under

     

10 min 3-5 rep Strict HSPU EMOM

 

W.O.D.

For Time:

10-8-6-4-2

- Thruster 70/100

- Bar Facing Burpee

W.O.D.

Chipper:

- 1000m row

- 50 dead lift (165/245)

- 1000m run