WODS From The Past Week:

Monday:

From Comp Train:

0:00-10:00: 1mile Run + Max Reps Clean & Jerk(135/95)

3min Rest,

13:00-20:00: 800M + Max Reps Power Snatch(115/80)

3min Rest,

20:00-27:00: 400M Run + Max Reps Thrusters(95/65)
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Tuesday:

4 Sets:

Back Squat-5 @70%
T&G Power Clean-4 Start @70% Add During

3Rounds NFT of:

Assault Bike-15/12cal
GHD Sit Up-21
Handstand Walk-24ft(RX+ 50ft)
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Wednesday Open Gym: Pick your poison

Strongman:

Empty Sled Sprint 150M
D Ball Over Shoulder-6(100/80)
D Ball Carry-150ft(75/57)100/80

Then, 20 Tire Flips AFAP/AHAP

Conditioning Option 1:

10 Rounds of:

200M Run
C2B Pull Up-7
Front Squat-7(135/95)
HSPU-7

Conditioning Option 2:

3 Rounds of:

400M Run
Double Unders-40
Assault Bike-30cal
2KB Clean-12(53/35)
2KB Squat-9
C2B Pull Up-6

Strength:

8sets of:

Bench Press-10 @65-70%
2DB Renegade Rows-12(6/6) AHAP

Then, 2 Sets of:

Weighted Push Up-75(25/15)
2DB Alt Hammer Curls-100
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Thursday:

Strength: 4 Rounds start @60% Add Each Set on Barbell

Strict Press-3
Push Press-3
Split Jerk-3

Bulgarian Split Squat-12(6/6) AHAP

3 Rounds, 18min Cap of:

Deadlift-7(315/205)
Bar Facing Burpees-21
Alt Pistols-42
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Friday Open Gym
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Saturday: Partner WOD For Time:

Double Unders-200
Thrusters-60(95/65)
2KB/DB Step Ups-50(50/35)
1 Arm Alt DB Snatch-40(50/35)
Pull Up-50
Partner Clapping Push Ups-60
Assault Bike-100cal
Double Under-200
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WOD

6min EMOM of:

Hang Snatch-2 Start @70%-75% Add During

3min Rest, Then,

8min EMOM of:

Power Clean-2 Start @70% Add During
Front Squat-2
Jerk-1

6min Rest, Then,

10min AMRAP of:

1 Arm DB Snatch-8(80#-70#-M/50-45#-W)
Assault Bike Sprint-12/10 Cal
Double Under-20
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WOD

4 Rounds of:

Swing(A)-21(70#-M/53#-W)
T2B-15
Box Jump Over-9(24/20)

Then,

Wall Ball-50(20/14-10ft)
Muscle Up-10

Then,

2 Rounds of:

Front Rack Lunges-20(155#/105#)
Hang Power Clean-10

For Time: 35min Cap
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WOD

Strength:

4 Sets of:

Back Squat: 65%x8 Reps(2 Sets), 75%x5 Reps(2 Sets)
Handstand Walk-30ft(or progressions)

WOD:

8min AMRAP of:

Push Press-10(135#-M/95#-W)
Double Under-30

2min Rest, Then,

8min AMRAP of:

Stone or DBall-5(115-100-M/80-60-W)
T2B-10
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WOD

15min AMRAP of:

Wall Ball-15 UB (20#-M/14#-W)-10ft
Burpee Pull Up-12
Hang Bear Complex-6(115#-M/85#-W)

5min Rest, Then,

8min Partner Assault Bike Max Cals, switch on the Minute
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WODs

Monday:

3 Rounds of:

400M Run
Goblet Squat-24(70#/53#)
1 Arm DB Power Snatch-12L(70/50)
1 Arm DB Power Snatch-12R

Then, With remaining time:

Find a 1 RM of the following Complex:

Clean +Front Squat + Jerk

30min Cap
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Tuesday:

4 Sets of:

Push Press-4-6 Reps @80%
KB SDLHP-20(88#/70#)

12min AMRAP of:

Thruster-9(125#-M/85#-W)
Double Under-35

2min Rest, Then,

2 Rounds of:

1min Max C2B Pull Ups
1min Max SHSPUs
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Wednesday's Assault Bike WOD:

3 Rounds of:

Assault Bike-30cal
2DB Suitcase Lunges-30(50#-M/35#-W)
2DB Hang Power Clean-15
2DB Push Press-12
Sled Sprint(Empty 65#)-150M
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Thursday:

10min EMOM (E/O) of: (40#-M/25#-W)

2DB Suitcase Step Ups-12 Left-Even Minute
2DB Suitcase Step Ups-12 Right-Odd Minute

5min Rest, Then,

15min AMRAP of:

400M Run
Pistols-12(6/6)
Muscle Up-6
Clean-3(165#/115#-W) Add Each Round:
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