Strength
3 SETS FOR QUALITY*
15 Slow Seated Banded PVC Pull Downs
7-10 Jumping Kipping C2B
5-7 Big Kip Swings
-Rest As Needed b/t Sets-
*If athletes are unable to complete C2B, they can complete the same drills with Standard Pull-Ups.
WOD
"ROLLER COASTER"
FOR TIME
1000m/750m Row
30 Thrusters 45#/35#
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups
Strength
Push Press*
1x5 @ 65%
1x5 @ 70%
3x5 @ 75%
*Base percentages off 5-Rep Heavy.
WOD
4 SETS
AMRAP x 3 MINUTES*
4 Shoulder to Overhead 135#/95#
10 Toes to Bar
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
Strength
ON A 8:00 RUNNING CLOCK...
Build to a Moderate 3-Rep Hang Power Clean
-Rest As Needed-
Into...
EVERY :30 x 8 SETS*
3 Hang Power Cleans
*Use Moderate 3-Rep. Goal is not to increase weight during this portion. Work on cycling with minimal rest
(Score is Weight)
WOD
6 SETS
3 Hang Power Cleans 155#/105#
15 Warrior Sit Ups
3 Hang Power Cleans
50 Double Unders
-Rest 1:00 b/t Sets-
(Score is your slowest set)
Strength
Deadlift*
1x5 @ 65%
1x5 @ 70%
3x5 @ 75%
*Base percentages off 5-Rep Heavy.
WOD
AMRAP x 13 MINUTES
3 Deadlifts 275#/185#
10 Up-Downs
10 KB Goblet Reverse Lunge 55#/35#
100m Run*
(Score is Rounds + Reps)
*Run counts as 1 rep
