TUE05FEB2019

WOD

Strength
5 Sets, Building:
8 Barbell Z-Press
8 Renegade Row

Conditioning
For Time:
30 Pullups
6×20′ DB Weighted Walking Lunges (50s/35s)
400M Run
20 Pullups
4×20′ DB Weighted Walking Lunges
600M Run
10 Pullups
2×20′ DB Weighted Walking Lunges
800M Run

Extra

Strength
Snatch from Hips: 50/3, 60/2, 70/2, 80/2, 85/2

Skill
EMOM for 10:
Odd) 40 Double Unders
Even) 3.3.3 Strict HSPU (10 sec rest between 3’s)
*scale reps as needed to stay UB”

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MON04FEB2019

WOD

Strength
High Hang Clean: 50/3, 60/2, 70/2, 80/2, 85/2, 90/2

Conditioning
AMRAP 4:
20 Wallballs (20/14)
then max reps of:
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

Rest 2 Minutes

AMRAP 4:
30 Wallballs (20/14)
then max reps of:
9 Deadlifts (185/135)
9 Lateral Barbell Burpees

Rest 2 Minutes

AMRAP 4:
40 Wallballs (20/14)
then max reps of:
6 Deadlifts (225/155)
6 Lateral Barbell Burpees

*wallballs for each section are a buy-in

Extra

Strength
Back Squat: 60/5, 70/5, 80/5*3 sets

5 Sets:
5-8 Wide Grip Pullups
5-8 Ring Dips

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SAT02FEB2019

WOD

Strength
Front Squat w/ 5 sec pause:
50/3, 60/3, 70/2, 75/1, 80/1

Conditioning
In teams of 2, one person working, for Time:
80 Hang Power Cleans (135/95)
Run 200M Each
80 Back Squats (135/95)
Run 300M Each
80 Toes to Bar
Run 400M Each

*both partners run 200, one at a time, relay style
*back squats from ground

Extra

Strength
Shankle Complex: Build to max
(Clean Deadlift + 3 Hang Clean Pulls + Hang Clean + 2 Jerks)

Skill/Conditioning
9-6-3 For Time:
Bar MU
Hang Squat Snatch (135/95)

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FRI01FEB2019

WOD

Strength
Push Press: Build to heavy set of 4

Conditioning
Record Reps for Each AMRAP:
AMRAP in 2 min:
9 Thruster (95/65)
9 Pullup
AMRAP in 3 min:
12 Power Snatch (95/65)
12 OH Lunge (25/15 plate)
AMRAP in 2 min:
15 Clean & Jerk (95/65)
15 Air Squat

Extra

Strength
Split Jerk: 5 sets of 3, building, 3 sec pause in catch all reps

Skill
For Time:
40 Kipping HSPU
*Every 10 reps Sprint 100M

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THU31JAN2019

WOD

Mobility
Hamstring Stretch (coach choice)
Pec Smash & Stretch
Calf Stretch (coach choice)

Strength
3 Sets:
Max-2 Chinups
15 Miracle Grow
*max-2 = stop a couple reps short of failure
*if you’re scaling do 8-10 reps as difficult as possible

Conditioning
EMOM for 4 Rounds:
Max Cal Bike
14 V-Ups
14 Pushups

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WED30JAN2019

WOD

Strength
Banded Deadlift: green band w/ 50% of 1RM – 3 reps every 30 seconds for 8 sets

Conditioning
4 Rounds for Total Reps:
2 Min of Row for Cal
1 Min of Double Unders
1 Min of Burpees

Extra

Strength
FS: 50/8 60/8 70/6 75/6 80-85/6x2sets

Skill/Conditioning
Death By:
1 Ring MU + 1 Squat Clean Thruster (70-75% of C&J)
*add 1 rep of each movement until failure.
**scale with banded or jumping ring MU”

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