Strength
Clean & Jerk 1x1
15:00 to Find
1RM Clean and Jerk (build across sets)
WOD
"Capital of Grit"
4 sets (1 set every 5:00)
24 Wall Balls 20#/14#
12/10 Calorie Air Bike
8 Clean and Jerks 115#/80# (all singles)
*Score is slowest set
WOD
"Madtown"
Teams of 2 For Time:
200m Partner Run
20 Synchro Wall Balls 20#/14#
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls 20#/14#
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls 20#/14#
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls 20#/14#
10 Handstand Push Ups
WOD
"The Ranch"
Every 2:00 (16:00)
12/10 Calorie Air Bike
6 Hang Power Cleans + 4 Push Jerks (50-60%)
*Score is slowest set
Strength
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.
Strength
Front Squat 2x1
2 sets
1 Front Squat @93% + 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
Accessory
Box Jumps: Moderate-High Height
2 sets
3 Box Jumps
WOD
"The OPEN"
For Time:
200 Double Unders
75 Air Squats
50 GHDs (scale V-Ups)
75 Air Squats
200 Double Unders
