Category: Wods

Conditioning. 20min amrap in teams of 2

50 kettlebell swings 24/16kg
50 weighted walking lunges
50 weighted sit up
50 shoulder to overhead 42.5/30kg
50 alternating kettlebell snatch 24/16kg
50 wall ball 9/6kg 10’/9′

Strength.

Back squat 5 x 2 @ 70%

Conditioning.

5 rounds for total reps of

60sec max effort GTOH with bumper plate 20/10kg
60sec max effort step down box jump 24/20
60sec rest

Skill.

15min work up to a heavy bear complex.

Bear complex. Power clean, front squat, push press, back squat, behind the neck push press.

Conditioning.

12min omem.
Complete 1 bear complex on the minute every minute.

Strength.
Pendlay row 5,5,5,5 (heavier than last week)
Superset with 5 strict tempo toes to bar.

Conditioning.

7min amrap
7 pull up
7 toes to bar
7 push up
7 squat

Strength.

Strict press 3,3,3,3,3. Superset with strict pull up.

Conditioning.

Freddy’s Revenge

5 rounds for time

5 shoulder to overhead 85/60kg

10 burpee

Strength. 4th wk of squat cycle.

Front squat 5 x 2 @ 90%

Conditioning.

12min amrap in teams of 2

45 double unders

30 wall ball 9/6kg 10’/9′

15 deadlift 100/70kg

* one team member must run 200m while the other team member is work.

Strength.

Front squat 7 x 1 @ 90%

Conditioning.

14min omem

Odd min. Amrap 5 lateral bar jump burpee 5 thrusters 42.5/30kg

Even min. Rest

Skill.

12min work up top heavy 2 rep split jerk

Conditioning.

3 rounds

90sec max effort chest to bar

30sec rest

90sec max effort push press 60/40kg

30sec rest