WODs & News

strength:

front squats 5-5-5-5-5. 20 minutes to work up to a heavy 5 reps

conditioning:

“Frogger”

3 rounds of:

18 wall balls 20/14/10#

15 box jumps 24/20/16″

12 OHWPL 45/25/15# (each leg)

warm up:

EMOM12, rotate between

0:00 – 1:00 = 10 empty barbell SDHP and 10 strict press

1:00 – 2:00 = .25 mile bike

2:00 – 3:00 = 10 ring rows and 10 lunges

conditioning:

“Dudley Do-Right”

10 min amrap of:

10 cal row

10 push presses 95/65/45#

10 ball slams 40/30/20#

4:00pm Comp WOD:

“Funny Bone” 
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

“Go Cart”

5 rounds of:

5 hang power cleans 115/80/55#

3 front squats

1 push jerk

3 rounds of:

5 hang power cleans 135/95/65#

3 front squats

1 push jerk

1 round of:

5 hang power cleans 155/105/75#

3 front squats

1 push jerk

*After the “5 rounds”, the “3 rounds” and the “1 round”, do 5 burpees, 10 toes to bar and 15 box jumps 24/20/16″

strength and conditioning:

5 supersets of:

7 deadlifts 255/175/125#

7 strict pull ups

100′ sled push

rest between sets as needed

strength:

“press sequence”

strict press 5×5+. Work up to a heavy sequence of 5 strict presses then max push press and/or jerks. Score your heaviest weight and total unbroken reps of all three movements combed.

conditioning:

“Beast Mode”

9 min amrap of:

12 lateral stick jumps 20/16/12″ (over is one) (Rx+ 32/24/16″)

9 pull ups (Rx+ ctb)

6 power snatch 95/65/45# (Rx+ 135/95/65#)