Strength: 5X2 Top Pull Deadlifts @ 90% – rest 90 sec. WOD: 30 KBS 32/24kg 30 Wall Balls 20/14# 30 .....
Strength: Establish a 1RM Push Jerk. WOD: 9 minute AMRAP of: 8 Push Jerks @ 155/105# 10 T2B 40 Double-Unders
Strength: Back Squat: 3×5 @ 75% 3×3 @ 85% WOD: 400m 5 rounds: 5 power cleans 155/105 10 hand release .....
Strength: 7×2 Snatch grip deadlift and 1 low hang snatch WOD: 1 minute max effort toes to bar then 4 .....
Strength: 1 rep max Clean and Jerk WOD: “Jackie” 1000m (run) 50 thrusters 45# 30 pull ups
Strength: 7×2 Top pull deadlift @ 85% WOD: 7 rounds: 2 minute amrap: 30 double unders 15 chest to bar .....
Mobility Benchmark WOD Friday: Elizabeth 21-15-9 Power clean 135/95 Ring dips
Strength: 7×1 power clean, hang squat clean, push jerk as heavy as possible WOD: 3K Trail run
Strength: Back Squat 3×5 @ 70% 3×3 @80% WOD: 3 rounds for reps: 1:00 max effort kettlebell swings 53/35 rest .....
Strength: 5×1 3 position clean and 1 jerk WOD: 12 minute as many rounds as possible: 5 power cleans 165/110 .....
Teams of Two: 1 barbell: 50 back squats 135/95 40 pull ups 30 shoulder to overhead 135/95 50 front squats .....
Strength: 1 rep max back squat 15 minutes Strength: 400m @ 80% rest 2 minutes 400m @ 90% rest 3 .....
