Thursday, March 31, 2016

Thrusters, Pull ups, Run, KBS, Double-unders, Sit ups, Box Jumps, WBS

Barbell & Accessory 
A) Back Squat 1-1-1-3-5
B) GHD Sit up, 5x5-10
C) Mobility, 5x2 mins
____________________________________________________

Foundations
10 RFT:
7 Power Snatches, 75/55/45#
5 Burpees


Conditioning
21 Thrusters 95/65 | Masters (50+) 75/55
21 Pull-ups
Run 800m
30 KBS 70/55 | Masters (50+) 55/35
50 Double-unders
50 Sit-ups
Run 400m
30 Box Jumps 24/20 | Masters (50+) Step Up
30 WBS  20/14 | Masters (50+) 14/10


Competition
For time
10 Deads, 315/225 | 275/185
75 Double-unders
50 Cal Row
25 T2B
10 Deads, 315/225 | 275/185
25 T2B
50 Cal Bike
75 Double-unders
10 Deads, 315/225 | 275/185



Wednesday, March 30, 2016

Push-ups, Goblet Squat, Run

Barbell & Accessory 
A) Clean & Jerk 5x3 @ 65% of 1 RM
B) Strict Push ups 5x5-10
C) Mobility, 5x2 mins
____________________________________________________

Foundations
3 Rounds / AMRAP
1 min - Deadlifts
1 min - Hang Power Clean
1 min - Front Squats
1 min - Push Jerk
-rest 1 min

*95/65 | Masters (50+) 75/55


Conditioning
4 RFT
25 Hand Release Push-ups
15 American KBS 70/55 | Masters (50+) 55/35
Run 200m


Competition
For time (20 cap)
Run 800m
30 Squat Clean & Jerk 185/135 | 155/105
50 GHD Sit ups



Tuesday, March 29, 2016

WBS, Double-unders

Barbell & Accessory 
A) Deadlift 1-1-1-1-1-3-5 (find a 1, 3 & 5 rep max)
B) Dips 5x5
C) Mobility, 5x2 mins
____________________________________________________

Foundations
AMRAP 15
30 Lunges
Run 200m
15 Push Press 95/65 | Masters (50+) 75/55


Conditioning
AMRAP 15
30 Double-unders
15 WBS


Competition
For time (20 cap)
10-8-6-4-2
One Arm DB Thrusters, 80/50 |  Masters (50+) 60/35
2-4-6-8-10
Burpee Muscle-ups


Monday, March 28, 2016

Power Cleans, Box Jumps, Burpees

Barbell & Accessory 
A) Snatch 5x3 @ 65%
B) Strict Pull-ups 5x5
C) Mobility, 5x2 mins
____________________________________________________

Foundations
Row 1000m
500 Single-unders
50 Burpees


Conditioning
3 RFT
21 Power Cleans 135/95 | 115/75
15 Box Jumps 24/20"
9 Burpees


Competition
5 RFT
10 Body Weight Bench Press
100m Farmers Carry 70/55 |  55/35


                                               

Saturday, March 26, 2016

Row, Power Cleans, Push ups, Single-unders, Front Squats, Sit ups, S2O, Pull ups

WOD
______________________________________

Teams of 3 / AMRAP 30 / 1 works, 1 rests, 1 burpees

Row 1000m
30 Power Cleans 135/95/65
50 Hand Release Push-ups
500 Single-unders
30 Front Squats 135/95/65
50 Sit-ups
Run 800m
30 Shoulder to Overhead 135/95/65
50 Box Jumps, 20"


* Score is total reps including burpees

Friday, March 25, 2016

16.5 - Thrusters, Bar Facing Burpees


WOD
______________________________________

Barbell & Accessory 
A) Snatch 3x3 &/or Clean & Jerk 3x3 both @ 62% of 1 RM
B) Strict Dips, 5x5
C) Mobility, 5x2 mins
____________________________________________________

Foundations 
For time/Partner WOD (20 cap)
1000 Single-unders (tag in & out as needed)
10 Burpees (alternate each rep)
800 Single-unders
20 Burpees
600 Single-unders
30 Burpees
400 Single-unders
40 Burpees
200 Sing-unders
50 Burpees


Conditioning
"16.5" Scaled
21 Thrusters 65/45 |  Masters (55+) 45/35
21 Bar Facing Burpees
18 Thrusters
18 Bar Facing Burpees
15 Thrusters
15 Bar Facing Burpees
12 Thrusters
12 Bar Facing Burpees
9 Thrusters
9 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees


"16.5" RX'd
21 Thrusters 95/65 |  Masters (55+) 65/45
21 Bar Facing Burpees
18 Thrusters
18 Bar Facing Burpees
15 Thrusters
15 Bar Facing Burpees
12 Thrusters
12 Bar Facing Burpees
9 Thrusters
9 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees


Competition
5 RFT (20 cap)
100 Yard Sled Push, 3/1
20 GHD Sit-ups



Thursday, March 24, 2016

KBS, Double-unders


WOD
______________________________________

Barbell & Accessory 
A) Thruster 1-1-1-1-1
B) Handstand Hold, 5x10seconds
C) Mobility, 5x2 mins
____________________________________________________

Foundations
5 RFT
Run 200m
30 Air Squats


Conditioning
For time (20 cap)
40-30-20-10
American Kettle Bell Swing 70/55 | Masters (50+) 55/35
Double-unders


Competition
For time (20 cap)
Row 5K
* Do 1 Burpee for every 5 meters not completed in the 20 min cap.



Wednesday, March 23, 2016

Double-unders, Burpees, Power Cleans


WOD
______________________________________

Barbell & Accessory 
A) Front Squat 1-1-1-1-1
B) Seated Box Jumps, 5x5
C) Mobility, 5x2 mins
____________________________________________________

Foundations
AMRAP 15
5 Strict Banded Pull-ups
10 Push Press  45/35
15 Front Squats 45/35


Conditioning
AMRAP 15
30 Double-unders
20 Burpees
10 Power Cleans 135/95 | Masters (50+) 115/80


Competition
AMRAP 15
1 Clean & Jerk @ 80% of 1 RM
20' HSW
10 Pistols
5/3 Muscle-ups
1 Snatch @ 80% of 1 RM


Tuesday, March 22, 2016

Box Jumps, Burpees, KBS


WOD
______________________________________

Barbell & Accessory 
A) Squat Snatch 5x3 @ 62% of 1 RM
B) Knees to Feet 5x5
C) Mobility, 5x2 mins
____________________________________________________

Foundations
For time:
3 RFT
200m OH Carry, 45/25#  |  Masters (50+) 35/15#
50 Lunges
10 Thrusters 75/55  |  65/45

Conditioning
AMRAP 15
7 Box Jumps
9 Burpees
11 KBS, 70/45 | 55/35

Competition
For time (15 cap)
30 Burpees
Row 500m
10/5 Ring Muscle-ups
7 Bear Complex 115/80  |  95/65
20' HSW
7 Bear Complex 115/80  |  95/65
10/5 Ring Muscle-ups
Row 500m
30 Burpees




Monday, March 21, 2016

C&J, C2B, Bike


WOD
______________________________________

Barbell & Accessory 
A) Strict Press 1-1-1 then Push Press 1-1-1 then Push Jerk 1-1-1
B) Tire Flips 5x5
C) Mobility, 5x2 mins
____________________________________________________

Foundations
5 RFT
20 Jumping Pull-ups
50 Single-unders
10 Hand Release Push-ups


Conditioning
30 Clean & Jerk, 135/95 |  Masters (50+) 115/80
30 Chest-to-bar
30 Calories Bike


Competition
5 Rounds / 3 min Clock
100 DU's
Max Reps Thrusters 135/95 | 115/80
-rest 1 minute



Saturday, March 19, 2016

Run, Row, Bike, HPC, Front Squats, S2O, HPS, OHS, Lunges, Hollow Rocks, HRP, Air Squats, Rev Hypers

WOD
______________________________________

Teams of 3 / AMRAP 10 / All work 
Run 400m
Row 500m
Bike 30 Calories

-rest 2 mins

Teams of 2 / AMRAP 10 / Alternate every rep 
30 Hang Power Cleans 95/65/45
30 Front Squats 95/65/45
30 Shoulder to Overhead 95/65/45
30 Hang Power Snatches 95/65/45
30 Overhead Squats 95/65/45

-rest 2 mins

Teams of 1 / AMRAP 10 
50 Lunges
50 Hollow Rocks
50 Hand Release Push-ups
50 Air Squats
50 Reverse Hypers

Friday, March 18, 2016

16.4 - Deads, WBS, Row, HSPU


WOD
______________________________________

Barbell & Accessory 
A) Deadlifts 5-5-5 (work to a heavy set or 5 Rep Max)
B) Strict Push-ups (3 sec down, 3 sec pause, 3 sec up), 5x5
C) Mobility, 5x2 mins
____________________________________________________

Foundations
Partner WOD / AMRAP 20 / Tag in & out as needed
66 KBS, 55/35 | Masters (50+), 45/25
66 Thrusters, 65/45 | Masters (50+), 55/35
660 Single-unders
66 Hand Release Push-ups


Conditioning 
"16.4" RX'd
AMRAP 13
55 Deads 225/155#  |  Masters (55+), 185/125#
55 WBS 20/14#  |  Masters (55+), 20# to 9'/14# to 9'
55 Cal Row
55 Handstand Push-ups  |  Masters (55+), Push Press 95/65#

"16.4" Scaled
AMRAP 13
55 Deads 135/95#  |   Masters (55+), 135/95
55 WBS 20# to 9'/10# to 9'  |   Masters (55+), 14# to 9'/10# to 9'
55 Cal Row
55 Hand Release Push-ups  |  Masters (55+), Push Press 65/45#


Competition
For time (20 Cap)
5 Sled Push, 2/1
40 GHDSU
4 Sled Push, 3/2
30 GHDSU
3 Sled Push, 4/3
20 GHDSU
2 Sled Push, 5/4
10 GHDSU
1 Sled Push, 6/5



Thursday, March 17, 2016

Pull-ups, Box Jumps, Burpees, Back Squats


WOD
______________________________________

Barbell & Accessory 
A) Back Squat 5-4-3-2-1
B) Strict Dips 5x5
C) Mobility, 5x2 mins
____________________________________________________

Foundations  
AMRAP 15
10 WBS 20/14 | 14/10
20 Lunges
30 Hollow Rocks


Conditioning 
AMRAP 15
20 Pull-ups
30 Burpee Box Jumps, 20"
40 Am. KBS 55/35#  | Masters (50+) 45/25#
50 Cal Row


Competition 
For time
Row 1000m
2 Muscle-ups
4 Snatches 135/95
6 HSPU
8 Power Cleans 135/95
10 Pistols
12 Thrusters 135/95
10 Pistols
8 Power Cleans 135/95
6 HSPU
4 Snatches 135/95
2 Muscle-ups
Row 1000m

Wednesday, March 16, 2016

Row, Thrusters


WOD
______________________________________

Barbell & Accessory 
A) Snatch - 5x3@60% of 1RM
B) Strict Pull-ups, 5x5
C) Mobility, 5x2 mins
____________________________________________________

Foundations  
7 RFT
100 Single-unders
10 Deadlifts 135/95 | 115/80


Conditioning 
5 Rounds / 3 minute clock
Row 500m
AMRAP Thrusters, 95/65 | Masters (50+) 75/55
- rest 1 minute


Competition 
3 RFT
10 Squat Cleans 155/105 | 135/85
30 calories Bike
100 Double-unders

Tuesday, March 15, 2016

Double-unders, Box Jumps, Deads


WOD
______________________________________

Barbell & Accessory 
A) Behind Neck Jerk + Overhead Squat + Snatch Balance, 1-1-1-1-1
B) Jumping Bar Muscle-ups, 5x5
C) Mobility, 5x2 mins
____________________________________________________

Foundations  
For time (20 cap)
20 Burpees
Run 800m
50 Sit-ups
Run 800m
20 Burpees


Conditioning 
5 RFT (20 cap)
30 Double-unders
20 Box Jumps, 24/20"
10 Deads 225/155 | Masters (50+), 185/135


Competition 
For time (20 cap)
3 Rounds
Row 500m - sub 1:45/2:00
- rest as needed b/w rounds
3 Rounds
30 UB KBS, 70/55 / 55/35
-rest as needed b/w rounds
3 Rounds
40' UB HSW
-rest as needed b/w rounds




Monday, March 14, 2016

Deads, C2B, HSPU, HPC, T2B, Front Squats


WOD
______________________________________

Barbell & Accessory 
A) Clean & Jerk, 5x3@60% of 1 RM
B) Knees-to-Feet, 5x5
C) Mobility, 5x2 mins
____________________________________________________

Foundations  
AMRAP 15
15 WBS, 20/14 | Masters (50+) 14/10#
15 KBS, 55/35 | Masters (50+) 45/25#


Conditioning 
For time (20 min cap)
30 Deads 135/95 | Masters (50+), 115/75
15 C2B
5 HSPU
Then, 2 Rounds of:
20 Hang Power Cleans 115/85 | Masters (50+), 95/65
10 T2B
5 HSPU
Then, 3 Rounds of:
10 Front Squats 95/65 | Masters (50+), 75/55
5 C2B + T2B
5 HSPU


Competition 
For time:
20 DB Power Snatch, 100/70 | 60/30
30 Cal Bike
40 GHDSU
30 Cal Bike
20 DB Power Snatch, 100/70 | 60/30




Saturday, March 12, 2016

Box Jumps, KBS, Row, Burpees, Thrusters

WOD
______________________________________

Teams of 5 WOD

5 Rounds / AMRAP of:
1 min - Box Jumps or Step ups, 20"
1 min - KBS 55/35 | Masters (50+) 45/25
1 min - Row for calories
1 min - Burpees
1 min - Thrusters 75/55 | Masters (50+) 65/45
-rest 2 mins


* All team members must complete each exercise, each round.
* Score = total reps

Friday, March 11, 2016

16.3 - Power Snatches, Bar Muscle-ups


WOD
______________________________________

Barbell & Accessory 
A) Muscle Snatch 1-1-1, Power Snatch 1-1-1, Squat Snatch 1-1-1
B) Mobility, 5x2 mins
____________________________________________________

Foundations  - "16.3" Scaled
AMRAP 7
10 Power Snatches 45/35 | Masters (55+) 45/35
5 Jumping Chest-to-Bar Pull-ups


Conditioning - "16.3" RX'd
AMRAP 7
10 Power Snatches 75/55 |  Masters (55+) 65/45
3 Bar Muscle-ups | Masters (55+) 5 Chest-to-Bar Pull-ups



Thursday, March 10, 2016

Bike, Front Squats


WOD
______________________________________

Barbell & Accessory 
A) Bear Complex, 1-1-1-1-1
B) Handstand Hold, 5x10 seconds
C) Mobility, 5x2 mins
____________________________________________________

Foundations  
For Time:
40-30-20-10
WBS, 20/14 | 14/10
Run 200m after each round


Conditioning 
5 Rounds / 3 minute clock
Cals Bike, 20/15
AMRAP Front Squats, 135/95 | 115/75
-rest 1 min


Competition 
AMRAP 10
20' Handstand Walk
2 Pistols
1 Muscle-up

Bike, Front Squats


WOD
______________________________________

Barbell & Accessory 
A) Bear Complex, 1-1-1-1-1
B) Handstand Hold, 5x10 seconds
C) Mobility, 5x2 mins
____________________________________________________

Foundations  
For Time:
40-30-20-10
WBS, 20/14 | 14/10
Run 200m after each round


Conditioning 
5 Rounds / 3 minute clock
Cals Bike, 20/15
AMRAP Front Squats, 135/95 | 115/75
-rest 1 min


Competition 
AMRAP 10
20' Handstand Walk
2 Pistols
1 Muscle-up

Wednesday, March 9, 2016

Row


WOD
______________________________________

Barbell & Accessory 
A) 3 Position Power Clean (floor, knee, pockets), 1-1-1-1-1
B) Row:  5x10 Pulls to find lowest 500m split time
C) Mobility 5x2 mins
____________________________________________________

Foundations  
AMRAP 15
15 Front Squats
15 Overhead Squats
15 Strict Shoulder Press
15 Push Press
15 Deadlift
15 Power Cleans
15 Power Snatch
15 Thrusters

*75/55 | 65/45


Conditioning 
For time
Row 500m - rest exactly 2 mins
Row 400m - rest exactly :90
Row 300m - rest exactly :60
Row 200m - rest exactly :30
Row 100m


Competition 
3 RFT
10 Power Snatches 135/95 | Masters (50+) 115/75
20 Box Jumps 24/20
Run 800m





Tuesday, March 8, 2016

Power Cleans, S2O


WOD
______________________________________

Barbell & Accessory 
A) Front Squats 2-2-2-2-2
B) Strict Pull-ups 5x5
C) Mobility 5x2 mins
____________________________________________________

Foundations  
21-15-9 (20 cap)
R-KBS 55/35 | Masters (50+) 45/25
Burpees
WBS 20/14/10
Tire Jumps


Conditioning 
For time:
Opposing ladder
10 Power Cleans, 135/95 | Masters (50+) 115/80
1 Shoulder to Overhead, 135/95 | Masters (50+) 115/80


Competition 
For time
10/7 Muscle-ups
20 Pistols
30 Thrusters 135/95 | 115/80
40 Hang Power Cleans 135/95 | 115/80
50' HSW

Monday, March 7, 2016

WBS


WOD
______________________________________

Barbell & Accessory 
A) 3 Hang High Pulls + 1 Hang Power Snatch + 1 Hang Squat Snatch, 1-1-1-1-1
B) GH Raise, 5x5
C) Mobility 5x2 mins
____________________________________________________

Foundations  
3 RFT
30 Hand Release Push-ups
100 Single-unders
15 Front Squats 75/55 | 65/45# bar


Conditioning 
AMRAP 10
20 UB WBS


Competition 
5 RFT
15 Cals Bike
12 KBS 70/55 | 55/35
9 HSPU


Saturday, March 5, 2016

KBS, Single-unders, Hollow Rocks, Deads, Box Jumps, Run, Thrusters, Squats, Sit-ups, Burpees


WOD
______________________________________

Teams of 3 / AMRAP 30 / 1 Works, 1 Holds, 1 Rests

A) AMRAP 8 / All work at same time / Advance in order
30 KBS, 55/35 | 45/25
150 Single-unders
30 Hollow Rocks

-rest 2 mins

B) AMRAP 7 / 1 works, Tag in & out as needed
10 Deadlifts 135/95/65
10 Box Jumps, 20"
Run 200m

-rest 2 mins

C) AMRAP 6 / 2 work, 1 rests
Hang Hold
Thrusters 95/65/45

-rest 2 mins

D) AMRAP 5 / Alternate every rep
50 Air Squats
50 Sit-ups
50 Burpees




Friday, March 4, 2016

16.2


WOD
______________________________________

Barbell & Accessory 
A) Clean & Jerk:  EMOM x 7 @ 80% of 1 RM
-then
B) Sled Push/Pull 5x2
C) Mobility 5x2 mins
____________________________________________________

Foundations - "16.2" Scaled


Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
"16.2" Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 sit-ups
  50 single-unders
  15 squat cleans, 65 / 45 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  13 squat cleans, 85 / 65 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  11 squat cleans, 105 / 75 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  9 squat cleans, 125 / 85 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  7 squat cleans, 145 / 105 lb.
Stop at 20 minutes.
___________________________________________________________________________

Conditioning - "16.2"

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
"16.2" Rx'd Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 115 / 65 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 135 / 85 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 155 / 105 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 185 / 125 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 205 / 145 lb.
Stop at 20 minutes.


Thursday, March 3, 2016

Row, KBS, T2B


WOD
______________________________________

Barbell & Accessory 
A) Back Squat 10-8-6-4-2
B) Knees to Feet, 5x5
C) Mobility 5x2 mins
____________________________________________________

Foundations  
5 RFT
10 WBS
15 deads 135/95 | 115/80
20 Tire Jumps


Conditioning 
Row 2K
50 Am. KBS 70/55 | 55/35
40 Box Jumps, 24/20
30 T2B
20 GHDSU
10 Wall Climbs


Competition 
7-6-5-4-3-2-1
Muscle-ups
Strict HSPU
Power Cleans 225/135 | 185/95




Wednesday, March 2, 2016

Squat Cleans, Burpees


*Make sure you are prepared for the week with quality foods.  

_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Back Squat + Behind the neck Jerk + Overhead Squat + Back Squat, 1-1-1-1-1
B) Seated Box Jump, 5x5
C) Mobility 5x2 mins
____________________________________________________

Foundations 
3 RFT
21 Thrusters 45/35
21 Reverse Hypers
Run 200m


Conditioning 
10-9-8-7-6-5-4-3-2-1
Squat Cleans, 115/80  |  95/65
Lateral Burpee over bar


Competition 
AMRAP 9
30 Burpees
30 UB WBS
15 Cals Bike
Fran



Tuesday, March 1, 2016

Row, HR PUsh-ups


*Make sure you are prepared for the week with quality foods.  

_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Front Squat + Hang Squat Clean + Squat Clean, 1-1-1-1-1
B) Dips, 5x5
C) Mobility 5x2 mins
____________________________________________________

Foundations 
Partner WOD / Tag in & out as needed / AMRAP 20
50 Box Jumps, 20"
50 Mountain Climbers
50 KBS
50 Walking Lunges
50 Knee-ups
50 Push Press 45/35
50 GHD Hip Extensions
50 WBS 20/14/10
50 Burpees
50 Hollow Rocks


Conditioning 
For time (20 cap)
Row 500m - 10 Deficit HR Push-ups, 4/2" |  Masters (50+) 2/0"
Row 400m - 20 Deficit HR Push-ups
Row 300m - 30 Deficit HR Push-ups
Row 200m - 40 Deficit HR Push-ups
Row 100m - 50 Deficit HR Push-ups


Competition 
5 RFT
5-4-3-2-1 Legless Rope Climb (start seated, touch head to ceiling)
15-12-9-6-3 Thrusters 135/95  |  115/80