WOD

A. 2015 Open WOD #5 – For Time:
27 – 21 – 15 – 9
Calorie Row
Thruster (95/65)
B. Immediately after WOD – 4:00 To establish Max Strict Press

A. 6:00 EMOM 3 Deadlift (80%) + 3 Box Jumps
B. 2011 Open WOD #2 – 15:00 AMRAP
9 Deadlift (155/105)
12 Push Ups (chest to deck)
15 Box Jumps (24/20…or step up)
C. NFT – 5 Rounds of 10 Hollow Rock & 10 Superman

A. Work up to WOD Weight or heavy OHS (from ground)
B. 0-3:00 2 Rounds of 10 OHS(95/65) & 10 C2B PU
3:00-6:00 2 Rounds of 12 OHS(95/65) & 12 C2B PU
6:00-9:00 2 Rounds of 14 OHS(95/65) & 14 C2B PU
9:00-12:00 2 Rounds of 16 OHS(95/65) & 16 C2B PU
12:00-15:00 2 Rounds of 18 OHS(95/65) & 18 C2B PU…etc
After Completed, take 2:00 Rest then:
C. If you finished at 6:00 or below – 6:00 Burpee (jump to 6″)
If you finished at 6-9:00 – 5:00 Burpee
If you finished at 9-12:00 -4:00 Burpee
If you finished at 12-15 – 3:00 Burpee
If you finished at 15-18 – 2:00 Burpee
If you finished at 18-21 – 1:00 Burpee

3 Rounds:
5:00 AMRAP
10 KB Thrusters (24/16 – 5 each arm)
10 KB Swings
* EMOM – 7 Push-ups
2:00 REST
*score total of 3 AMRAP of Thrusters & Swings

A. Strength: Deadlift 5 – 5 -5 (reset each rep-no linking)
B. For time:
400 Meter Run (5 laps)
21 Deadlift (225/155)
400 Meter Run
15 Deadlift
400 Meter Run
9 Deadlift
400 Meter Run
C. 5:00 Foam Roll

For Time (20:00 CAP)
200 Double Unders (2:1 Singles or Killer Ropes)
100 WallBalls (20/14)
50 Pull Ups
25 Ring Dips

A. Olympic – 7 rounds: SnPull+PowerSn (increasing)
B. 5 Rounds for Max Reps of each:
1:00 Power Snatch (95/65)
1:00 Box Overs (24/20)
1:00 Complete 200 Meter Run (outside or 3 laps)
1:00 REST
C. Core NFT – 100 Crunches

A. Strength – Front Squat 5 – 5 – 5 (From Rack)
B. 7 Rounds for Time
6 Burpee
5 T2B
4 Hang Power Clean (H.A.P.)
3 Front Squat
2 Strict HSPU
1 Rope Climb