9:00 AM WOD
Partner WOD
"ADDERALL"
AMRAP 27
From 0:00-10:00:
1 mile Run
Max Clean and Jerks (135/95)
Rest from 10:00-13:00
From 13:00-20:00:
800 meter Run
Max Power Snatches (115/80)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Thrusters (95/65)
10:30 AM Barbell Club
Hang Muscle Snatch 3 x 3
add weight/round
3 Position Snatch 5x(1+1+1)
1 High Hang+1Mid hang+1 Full Snatch @ 70-80%
Overhead Squat 3 x 3
add weight/round
Strength/Skill
Deadlift 1 RM
7 Rounds @ 2:00
4-2-1-1-1-1-1
Start @ 55%-60%
Recommended Build Up
60%-75%-85%-90%-95%-1rpm att1-1rpm att2
WOD
3 RFT
30/25 Cal Row
15 Bar Facing Burpees
10 Hang Power Cleans
add weight/round
RX=135/95-155/105-185/115
Strength/Skill
EMOM 20
Odd – 2 rep OHS
Start @ 45-50% aw/r to AHAP
Even – 30 DU’s
WOD
AMRAP 12
12 OHS (95/65)
9 Box Jumps (24″/20″)
6 Wall Balls (20/14)
3 MU’s
Strength/Skill
Press Complex
5 Rounds @ 2:00
1 Strict Press+2 Push Press+2 Push Jerk+1 Split Jerk
Start @ 45%-55%
add weight/round
WOD
“Row ANNIE Row”
For Time:
500-400-300-200-100
50-40-30-20-10
Row
Sit-ups
DUs
Strength/Skill
Power Cleans
10 Rounds @ 1:30
Rounds (1-3) 3 reps @ 50%-60%-70%
Rounds (4-6) 2 reps @ 55%-65%-75%
Rounds (7-9) 1 rep @ 60%-70%-80%
Round (10) 1 rep @ 90% Every 30 sec
WOD
For Time
100 DB Snatches (35/20) per arm
EMOM starting at 0:00
5 Burpees
Strength/Skill
Back Squat 1 RM
7 Rounds @ 2:00
4-2-1-1-1-1-1
Start @ 55%-60%
Recommended Build Up
60%-75%-85%-90%-95%-1rpm att1-1rpm att2
WOD
AMRAP 12
6 Dball Cleans + Slamball (50/35)
8 T2B
10 Ring Push-ups
9:00 AM – WOD
Partner WOD
For Time
4 Rounds of:
20 Pull-ups
50 Wall Balls (20/14)
Then:
Partner A
Runs 200m Burden carry (50/35)
When Partner A returns:
Partner B
12 DBall Burpee over Box
(Dball must be tossed over box/rep)
Then:
Partner B
Runs 200m Burden carry (50/35)
When Partner A returns:
Partner A
12 DBall Burpee over Box
(Dball must be tossed over box/rep)
Then:
Partners together
200m Run Burden Carry w/Dball
10:30 AM – Barbell Class
Hang Muscle Snatch 3 x 3, ascending 3 Position Snatch: High Hang, Mid hang, Floor 5 x 1 @ 70-80% Overhead Squat 3 x 3, ascending
Strength/Skill
5 Rounds @ 2:30
A1. 3 reps Bench Press
Start @ 65% add weight/round
A2. 2 reps/side KB/DB Turkish Get-ups
start light work to AHAP
WOD
For Time
25 Power Cleans (185/125)
Rest 3 mins
20 Power Cleans (205/145)
Rest 3 mins
15 Power Cleans (225/155)
Strength/Skill
EMOM 10
1 Front Squat
Starting at 80%
WOD
For Time
20 Squat Cleans (115/75)
1.5 Mile Bike
20 Thrusters
Strength/Skill
EMOM 10
Strict Press 2 Reps @85%
WOD
For Time
40/30 Cal Row
10 S2OH (155/105)
30 C2B Pull-ups
10 S2OH
40/30 Cal Row