WOD

Strength

On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
***after DL, spend 1:00 on HSW practice, (HS Holds, Rock on Hands, Shoulder Taps)

Conditioning

“Sugar Daddy”
For Time:
21 Deadlifts (225, 255), 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Strength

Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Conditioning

“Fish Out of Water”
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans (155/105)
6 Pushups
9 Air Squats

Strength

7x on the :90
30 DU + 2 Hang Clean + 1 Jerk
Build from 60%

Conditioning

“Sicko Mode” For time
21/15 Cal Row
21/15 Cal Bike
15/12 Cal Row
15/12 Cal Bike
9/6 Cal Row
9/6 Cal Bike, Directly into:
21 Hang Clusters (135/95)

Strength

Sotts Press 3×5, building
Snatch Balance 3×3 up to 70%

Conditioning

For Time:
10-8-6-4-2
Power Snatch (115/85)
HSPU
***35 Double Unders between rounds

Strength

3 Position Power Snatch, 5 Sets
(Pockets, Knees, Floating)

Conditioning

“Nancy”
400m Run
15 OHS (95/65)

Strength

On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Conditioning

“Water Break” Part #1
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row
Rest 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row
Rest 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row

Strength

5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Conditioning

“Jack Daniels”
For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups

Strength

Deadlift, building wave sets

Conditioning

“El Nino”
For Time:
1 Mile Run
50 DB Snatches (50/35)
400 Meter Wreckbag Run (70/50)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)