Aerobic Conditioning
4x Rounds For Time:
20 cal Row
30x Air Squats
40x Double Unders
Strength
Deadlift 5×5 @ 225#
Pull-ups Strict 5-4-3-2-1
Metabolic Conditioning
Team Series Training:
10:00 Cap
3x Sync burpee box jump-overs
3x Sync deadlifts
6x Sync burpee box jump-overs
6x Sync deadlifts
9x Sync burpee box jump-overs
9x Sync deadlifts
Etc., adding 3 reps to each exercise every round.
DL = 225/155, BxJ = 24/20
[15+3]
Snatch Work
3-Position Squat Snatch + Snatch Balance
5×3 @ 115#
Power Snatch + Squat Snatch
1 Complex x 5 @ 135#
Pausing Snatch Pulls
5×2 @ 135#
Pause 2 Seconds at Knee Level
Team Series Training:
3-5-7-9
Synchronized thrusters (95/65)
Synchronized bar-facing burpees
“Lace Up”
AMRAP 13:00
60x Dumbbell Snatches (50/35)
50x Wallballs (20/14)
40 Calorie Row
30x Burpee Box Jumps (24/20)
10x CTB
[Got to 36 cal row]
5×5 Pull-ups
15:00 cap (For Time)
9x Thrusters 45#
30x Double Unders
[13:55]
5×1 Clean & Jerk PR@225#
Conditioning
3x Rounds
25x Deadlifts (185#/125#)
15x Toes-to-Bar
25 Calorie Row
15x Pull-Ups
Body Armor
3x Sets of 8: Bench Press (135#/85#)
3x Sets of 12: Romanian Deadlifts (95#/65#)
3x Sets of 16: Barbell Bent Over Rows (95#/65#)
Midline
3x Sets
20x Plate Sit-Ups (25#)
20x Barbell Roll-outs
20x Glute Bridges (95#/50#)
Did this WOD with one of my athletes, it was tough, she proved tougher. I love it.
“MONSTER MASH”
5 Rounds of Cindy
(1Rnd = 5 Pull-ups, 10 Push-ups, 15 Squats) [got it in 4:40]
+
20 185# Backsquat
Row 1000M
20 185# Ground to Overhead
Run 800m
20 185# Front Squat
2 sets 20x Situps with 25# plate
20 185# Bench
2 sets 20m Overhead Double KB Hold Walking Lunge
20 185# Deadlift
200m Burpee Broadjump
[1:20:00]