WOD

Strength

2 Position Snatch 5×2

1 Below the Knee Snatch + 1, 1″ off the floor Snatch x 5 sets

Conditioning

“The Temple of DOOM”

2 Sets:
3 Rope Climbs
250m Row
25 Toes to Bar
250m Row
3 Rope Climbs
-Rest 5 Min between sets-

Strength

Bench Press:
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 80-85%

* superset last 3 sets with 12 Dumbbell Push Press *

Conditioning

“Raiders of the Lost Ark”

For Time:
10 Muscle Ups
50’ Handstand walk
15 Deadlift 225/155
50’ Handstand walk
10 Deadlift 315/225
50’ Handstand walk
10 Muscle Ups
-Rest 5:00 between sets-

Strength

Front Squat:
5 reps @ 70%
5 reps @ 70%
5 reps @ 75%
*rest as needed between sets

Conditioning

“Indiana Jones”

5 Rounds
50 Double Unders
10 Double Dumbbell Thrusters (50s/35s)

Strength

Power Clean & Push Jerk Waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%

– rest 60-90 seconds –

1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%

– rest 60-90 seconds –

1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+

* Set up 4 bars or add weight after each successful lift *

Conditioning

FULL SEND FRIDAY!!

For time:
150 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 20/16 Calorie Echo Bike
**Start the workout with Wall Balls

Skills

“Event 8”

For time:
300’ Handstand Walk

*If you can’t do Handstand Walk this is a good opportunity to practice.

Conditioning

30-20-10
Calorie Row
Toes to Bar
-Rest 1:1-
30-20-10
Calorie Row
Burpee to bar (to 6” outside reach)

Strength

Shoulder Press:
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%

* Rest as needed between set *

Deadlift
5 reps @70%
3 reps @80%
1 rep @90%

* Rest as needed between sets *

Conditioning

“Sheriff Woody”

40-30-20-10
Kettlebell swings (53/35)
Abmat Sit-ups

Strength

Snatch waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%

– rest 60-90 seconds –

1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%

– rest 60-90 seconds –

1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+

* Set up 4 bars or add weight after each successful lift *

Conditioning
“Buzz Lightyear”

AMRAP 4 Minutes
50 Double Unders
10 Power Clean and Jerks (95/65)
-Rest 4 Minutes-
AMRAP 4 Minutes
50 Double Unders
10 Power Snatches (95/65)

Strength

Front Squat:
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%
* Rest as needed between sets *

Conditioning

“Toy Story”

2 Sets:
10 Overhead Squats (135/95)
10 Strict Pull Ups
10 Overhead Squats (95/65)
10 Toes to Bar
-Rest 3 minutes between sets-