WOD PRIMER 5 Rounds in 15min 5 Deadlifts + 3 Pull-ups build to deadlift WOD weight CONDITIONING 5 Rounds: 6 C2B Pull-Ups 8 Deadlifts (225/155) 12 Bar Facing Burpees Rest as needed while alternating rounds with a partner. Score your slowest round.
GYMNASTICS 4 Rounds in 15min 20 Double Unders + Max T2B 50 Singles + Max Knees to Chest Move DIRECTLY to T2B after Jump Rope, NO Rest!!! CONDITIONING 3 RFT “Kelly” 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14)
BACK SQUAT 1 Pause B. Squat + 2 Back Squats 2 sets @ 60-65-70-75% of 1RM (8 sets) AMRAP 16 w/partner 15 KBS (53/35) 20 DB Box Step Ups (24/20 @ 50/35) Max Calorie Row P1 completes KBS + Step Ups while P2 rows Max Calories then switch. Score total rounds and calories.
SNATCH COMPLEX Power Snatch + OHS + Hang Squat Snatch 3 Power Snatch (scaling option) 15min to Heaviest CONDITIONING 5 Rounds for Time 10 Power Snatches (95/65) 10 Box Jump Overs (24/20)
PULL-UP / C2B / MUSCLE UPS 10min of warm up & practice 3 sets of Max Reps CONDITIONING 5 Rounds NOT for Time 15/10/8 Calorie Bike 10 Wallballs (30/20/14) 20 AbMat Sit-ups 40 Double Unders
DEADLIFTS + VERTICAL PRESS 5 Rounds NOT for Time Deadlifts 3-6-9-12-15 (unbroken @ 60% of estimated 1RM) HSPU or Push Press (5-10 hardest or heaviest) 3 RFT 600m Run 40 HRPU 600m Row
POWER CLEAN COMPLEX Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean. 20min to Moderate (65-70% of 1RM) No arm bend on pulls. Focus is on triple extension w/shrug keeping arms long. CONDITIONING For Time: 50 Power Cleans (155/105) EMOM = 5 T2B Workout starts with 5 T2B
SQUAT STAMINA 5 sets in 15min (every 3min) 3 Front Squats + 6 Back Squats @ 58% of 1RM Back Squat. CONDITIONING 3 RFT w/partner 400m Run 50 KB Swings (53/35) 50 KB Taters (53/35) run together, split reps equally
BACK SQUAT 3 sets of 12@ 50-60% of 1RM AMRAP 25 3-6-9-12-15… (alternating rounds w/partner) Calorie Row KBS (53/35) Wallballs (20/14) each partner does the same ascending rep scheme.
HANG POWER CLEAN + POWER CLEAN 10min to moderate complex POWER CLEAN 10min to 1RM AMRAP 12 w/partner (alternating rounds) 8 Hang Power Cleans (115/75) 6 Box Jumps 4 Box Jump Burpees
