Buy In
3x
Sampson
10-15 L sit on rings
W.O.D
"Rug Mouse"
24 Minute Assault Bike or Row
On the 0:00, 4:00, 8:00, 12:00 16:00 and 20 min:
8/6 Strict Pullups
10 Burpees
25 Double Dumbbell Front Rack Walking Lunge (50's/35's)
Post W.O.D.
Buy In
W.O.D
"Breakfast Club"
5 min AMRAP
8 Power clean 145/100
8 DB strict Press
30 DU
rest 3 min
6 Power clean 165/110
6 DB strict Press
40 DU
rest 3 min
5 min AMRAP
4 Power clean and Jerks 185/125
4 DB strict Press
50 DU
Post W.O.D.
Buy In
"
Strength
Back squat wave
5-3-1 70-75-80
5-3-1 77-82-87
W.O.D
"Gun Show"
8 min AMRAP
1,2,3,4... DB hang squat cleans 50/35
2,4,6,8... Pushups Post W.O.D.
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"3x
10 wall squats
10-15 sec L hang
inchworm
W.O.D
Snatch skills
"Snake Bite"
Big Lap
21-15-9
Power snatch 95/65
Toes to bar
Remaining time to work up to heavy single squat snatch preferred. Power snatch for newer folks. Post W.O.D.
Buy In
3x
20 sec L hang
Max set of pushups should get 20/10+
Rest 2 min
W.O.D
"Lightning Bolt"
3rds
400m run
6/6 DB hang clean and Jerk 50/35
12Vups Post W.O.D.
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3 sets
20 V-ups
banded inchworm
20 sec bar hang
W.O.D
"Echo"
5 min AMRAP
15 bar facing burpees
21 Power cleans
27 Cal row/bike
3 min rest
set 1 135/95
set 2 115/75
set 3 95/65 Post W.O.D.
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Back squat 3x10
*add wt from last week* W.O.D
"Jumping Bean"
12 min AMRAP
30 DU
20 DB step ups 50/35
30 DU
20 KBS
30 DU
10 strict pullups Post W.O.D.
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Tabata Hollow Rocks W.O.D
"Steady as She Goes"
16 min AMRAP
200m run
12 Push Jerk 115/75
200m run
12 Box Jump overs 24/20
Post W.O.D.
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Banded Warm up
3x
L-Hang 20 sec
Inchworm
Lateral Lunge W.O.D
"Dead Meat"
40-30-20-10 Wallballs 20/14
2-4-6-8-10 Deadlifts 315/205
4-4-4-4-4 Bar Muscle ups
Post W.O.D.
