Strength
Barbell bent over row
3 x 5
Super set
Strict pull up
3 x 5
For time
3 Rounds
20 DB hang clean and jerk 22.5/15
20 Toe to bar
20 box jumps
Tag: bench mark wod
Thursday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
10 Rounds FT
20 Double under
10 hang power clean 45/30
Finisher 2min
Max effort Toe to bar
Olympic Lifting
Clean shrug + Clean high pull + clean
1-1-1-1-1
Wednesday WOD
Strength
Strict press
3×5 40%, 50%, 60%
Metcon
Buy in 400m run
Then
5 Rounds
15 pull up
20m Single arm OH kettlebell lunge 24/16
Olympic Lifting
Sots press
5-5-5-5-5
Monday WOD
AMRAP 26min
1 deadlift 100/70
1 HSPU
200m run
2 deadlift 100/70
2 HSPU
200m run
3 deadlift 100/70
3 HSPU
200m run
4 deadlift 100/70
4 HSPU
200m run
continue….
Olympic Lifting
Strict press + 2 push press + 3 split jerk
1-1-1-1-1
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
For Time
Assault bike 30/25
75 double under
50 burpee
25 box jump 20/20
Olympic Lifting
clean
1-1-1-1-1-1
Friday WOD
Accessory work
2min each arm ME
single overhead kettlebell walk
Strength
Turkish get up
3×5 (each side)
Bench press
3×5 65%, 75%, 85%+rep
Metcon
6min AMRAP
6 Cluster 50/35
12 burpee
Friday WOD
Jackie
For time:
Row, 1000 m
50 Thrusters, 20/15
30 Pull-ups
Finisher
3min Plank
Saturday WOD
Metcon
20min AMRAP
Run 400m
3 Bar muscle up
6 Squat 80/60
Friday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
For Time
Row 1km
30 Toe To bar
20 DB thruster 22.5/15
Monday WOD testing week
Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
12 front squat 50/35
15 pull up
Finisher
3min ME V-up
Olympic Lifting
Snatch
1-1-1-1-1
Monday WOD Testing Week
Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
12 front squat 50/35
10 HSPU
Finisher
3min ME V-up
Olympic Lifting
Power snatch
1-1-1-1-1
Monday WOD Floor press and more
Strength
Floor press
5-5-5-5-5
Super set each set
Max effort unbroken
push up
Metcon
3 Rounds For time
5 Ring dip
10 Thruster 40/30
15 Knee to elbow
Olympic Lifting
1 push press + 2 push jerk + 3 split jerk
1-1-1-1-1
