WOD
"Ro Bro"
6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs 24#/20#
10 Toes to Bar
*Score is your slowest set.
Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
Strength
Snatch Deadlift + Power Snatch 5x5
3 Snatch Deadlift + 2 Power Snatch x 5 sets
* Work up to a comfortable heavy *
WOD
"Jake LockHURT"
For Time:
1000/850m Row
75 Wall Balls 20#/14#
25 Burpee Pull-ups
Strength
Complex
Front Squat + Push Press + Push Jerk 1x4
2 Front Squat + 1 Push Press + 1 Push Jerk
- Work up to a heavy in 10-12 minutes –
WOD
"Hunsucker & Malone"
4 rounds For Time:
24 Deadlifts 95#/65#
18 Hang power cleans 95#/65#
12 Shoulder to Overhead 95#/65#
WOD
"Scott VanderSHOOT & Ben Freaking Davidson"
6 Sets (1 Set every 2:30)
12x25' Shuttle Run
15 GHD Sit Ups
-Rest 5:00-
6 Sets (1 Set every 2:30)
60 Double Unders
20 Push Up
*Score is total times of all sets added together.
