Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
5 Rounds For time
15 OHS 42.5/30
5 Bar muscle up
Olympic Lifting
1 push press + 1 push jerk + 1 Split jerk
Tag: clean and jerk
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
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
Saturday Partner WOD
Partner WOD
15min AMRAP
20 synch burpee
20 synch sit up
*20 pull up
share reps
Rest 5min
Then
10min to find a
1RM squat clean
Friday WOD
Jackie
For time:
Row, 1000 m
50 Thrusters, 20/15
30 Pull-ups
Finisher
3min Plank
Friday WOD
Strength
3 position power clean + 3 front squat (bottom up)
1-1-1-1-1
Metcon
5 Rounds For Time
5 strict Pull up
10 hang clean and jerk 45/30
5 Strict ring dip
Friday WOD
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon
21, 15, 9
Deadlift 100/70
Wall ball
Finisher
2min
ME knee to elbow
Thursday WOD
Strength
Bench press
1-1-1-1-1
Annie
50,40,30,20,10
Double under
Sit up
Olympic lifting
Overhead Squat
1-1-1-1-1
Thursday WOD
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon 14min AMRAP
200m Kettlebell farmers carry 24/16
10 double Kettlebell front rack squat 24/16
20 Kettlebell push up (push up on kettlebell)
Olympic lifting
Grace
30 clean and jerk for time
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
10 HSPU
Finisher
3min ME V-up
Olympic Lifting
Power snatch
1-1-1-1-1
