Three sets of:
Max Strict Pull-Ups
100-Foot Plate Pinch Walk (35/25 lbs)
20 GHD Hip Extensions
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)*
Rest 90 seconds
Warmup
Warmup x 2
(not for time)
400 Meter Run
50 Double-Unders
50-Foot Handstand Walk or :30 sec HS hold
1 Rope Climb
WOD
Complete as many reps as possible in 10 minutes of:
3 Strict Handstand Push-Ups
3 Power Cleans (135/95 lbs)
6 Strict Handstand Push-Ups
3 Power Cleans (135/95 lbs)
9 Strict Handstand Push-Ups
3 Power Cleans (135/95 lbs)
12 Strict Handstand Push-Ups
6 Power Cleans (135/95 lbs)
15 Strict Handstand Push-Ups
6 Power Cleans (135/95 lbs)
18 Strict Handstand Push-Ups
6 Power Cleans (135/95 lbs)
21 Strict Handstand Push-Ups
9 Power Cleans (135/95 lbs)
Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.
Skill
Snatch Complex
*E2MOM X 6 = 12min total
Snatch deadlift to the knees with two-second pause + Snatch + OH Squat
16-17 / 35-49 Divisions
For time:
800-m run
30 handstand push-ups
30 dumbbell thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
30 dumbbell thrusters
30 handstand push-ups
800-m run
♀ 20-lb. DBs, 20-in. box, 125-lb. cleans *scale to 95#
♂ 30-lb. DBs, 24-in. box, 185-lb. cleans
*scale 135#
Skill/Strength
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 6-8 reps @ 31X1
Station 2 – Prone Banded Hamstring Curls x 25 reps @ 20X0
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111
*warm up prior to starting back Squats.
16-17 / 35-49 Divisions
5 rounds for time of:
9 strict chin ups
15 front squats
60 double-unders
♀ 75 lb. ♂ 115 lb.
WOD
800m Row
66 kb shoulder to OH *alternating for a total of 33/arm
44 shoulder taps off box
15min to complete:
Three sets of:
12 Tempo Double Kettlebell Front Squat @ 30X2
Rest 15 seconds
20 Unbroken Goblet Squats (24-32 kg)
Rest 1-2 minutes
Warmup
Warm-Up
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Elbow to instep x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Assault Bike x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps
Assault Bike x 60 seconds (80-85% perceived effort)
WOD
“Baseline test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – 10.10.10 second passive hang Hold (Rest 3-4 seconds between 10 second efforts)
Skill
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pysh Press from behind the neck x 5 reps @ 2111
*Built over the course of the three sets.
WOD
For time:
500-meter row
30 bar-facing burpees
EMOM x 12
1st – 30sec elevator plank
2nd – 30sec Row
3rd – 30sec Wall Sit
4th – 30sec jump rope
WOD
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
20 Dumbbell Push Presses
20 Slam Balls
500 Meter Row
Floor Press
You have 12min to find a 1RM Floor Press
WOD
Every 2 minutes, for 20 minutes (10 sets) of:
200m Run
6 Ground to Overhead
Begin at 50% and build in weight across the 10 sets. A suggestion would be to add roughly 2-3% every set.
Skill/Strength
Every :90sec for 15 minutes (10 sets) of:
Clean + Jerk
Build across the 10 sets.
Cash Out
Three sets of:
Dumbbell Seesaw Press x 12 reps each arm
Rest 90 seconds
Dumbbell Hammer Curl x 10 reps
Dumbbbell Skull Crushers x 10 reps
Rest as needed
Warmup
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
