Skill

• 4x400m Run
• Rest exactly 2 minutes between runs

WOD

10 Minute AMRAP of

• 12 Toes-to-bar
• 12 Good mornings, 45#/35# (not for speed)
• 12 Double Wall balls, 20#/14#
• 200m Run with Med ball, 20#/14#

Strength

• 5x[1 High hang squat clean + 1 Hang power clean + 1 Power clean]
• Freestanding HS/HS walking practice between sets

WOD

Two 5-minute cycles of AMRAP of:

• 4 Deficit HSPU, 6"/4"
• 8 Burpee box jumps, 30"/24"
• 12 Power cleans, 115#/75#

Rest 2 minutes between cycles

Strength

• Front squat, 5-5-5+
• Strict/weighted pullups between sets (3x3)

WOD

3 Rounds for time of:

• 15 Deadlifts, 155#/115#
• 10 Back squats, 155#/115#
• 5 Strict C2B Pullups
• 400m Run

Strength

• Split jerk, 7x2

• Pistols practice between sets

WOD

For time, 30-25-20 of (15 minute cap)

• Push press, 95#/65#

• KB swings, 53#/35#

• Double unders

Strength

• 5x[2 High hang squat Snatch + 2 OHS]

• L-sit practice between sets

WOD

4 Rounds of:

• 30 sec ME Power snatch, 135#/95#; 30 sec rest

• 30 sec ME Front rack lunges, 135#/95#; 30 sec rest

• 30 sec ME hollow rocks; 30 sec rest

Score is total of each movement across all rounds (e.g. 20 snatches, 40 lunges, 60 hollow rocks)

WOD: Murph*

For time, complete:

• 1 Mile Run

• 100 Pullups

• 200 Pushups (hand release)

• 300 Squats

• 1 Mile Run

Partition the pullups, pushups, and squats as desired.  If you have a 20# weight vest, use it.

*Compare to May 30, 2013

Skill

• 3x800m Run

• Rest exactly 3 minutes between runs

WOD

12 Minute AMRAP of:

• 4 Turkish Get Ups (alternating arms), 53#/35#

• 30 seconds Plank

• 16 KB one arm OH lunge (8 right then 8 left), 53#/35#

• 200m Run

Strength

• Thruster, 5x3

• Kipping practice between sets (just the swing)

• Ring Rows between sets (Rx has rings at height of feet)

WOD

Four rounds, each for time, of:

• 400m Run

• 9 Thrusters, 135#/95#

Rounds start every 4 minutes.

Strength

• Power snatch, 3x3

• Snatch pulls, 3x3

• Pistols practice between sets

WOD

12 Minute EMOM of (40 sec on, 20 sec off):

• First 6 minutes: 5 Power snatch, 115#/75# + ME Double unders in remaining time

• Second 6 minutes: 5 Box jumps, 36"/30" + ME grasshoppers in remaining time

Score is total double unders and total grasshoppers (shin touches forearm)

Strength

• Back squat, 3-3-3-3-3+ (all sets ~85-90% 1RM)

• Freestanding HS/HS walking practice between sets

WOD

For time: (12 minute time cap)

• Run 800m then

3 Rounds of:

• 10 S2OH, 135#/95#

• 25 Wall balls, 20#/14#

Strength

• Power cleans, 3x3

• Clean pulls, 3x3

• Strict/weighted pullups between sets (3x3)

WOD

For time 10-9-8-7-6-5-4-3-2-1 of:

• Power cleans, 155#/115#

• Ring dips

2 Bar muscle-ups after every round

Strength

• 5x(2 Behind-the-neck Snatch-grip Push press + 2 Overhead squat)

• Practice L-hold from a bar between sets

WOD

5 Rounds for time of:

• 7 OHS, 115#/75#

• 9 KB swings, 70#/53#

• 11 Toes-to-bar

Strength

• Sled push, 6x80m (40m down and back); 3 from high side, 3 from low side

WOD

In teams of 3 complete: (12 min time cap)

• Row 2500m

• 150 Wall balls, 20#/14#

• 150 Situps

• 100 HSPU

Break up as desired but only 1 teammate can work on a given movement at a time; if some movements are completed before others, resting athletes accrue time in HS hold

Strength

• Hang Squat clean, 5x3 (work up to 85-90% 1RM)

• Strict/weighted ring dip practice between sets (5x3)

WOD

3 Rounds for time of: (15 min cap)

• 12 Squat cleans, 135#/95#

• 50 Double unders

• 400m Run

Strength

• Deadlift, 5-5-5+ (all sets same weight, 80-85% 1RM)

• Freestanding HS/HS walking practice between sets

WOD
Five 2-minute cycles of:

• 30 sec Max Effort Deadlift, 185#/135#

• 30 sec Max Effort Box jumps, 30"/24"

• 30 sec Max Effort Strict Pullups

• 30 sec Max Effort KB swings, 53#/35#

Rest 1 minute between cycles (but no rest between stations)

Strength

10 min EMOM of:

• 1 Squat snatch (you pick weight)

WOD

10 minute AMRAP of:

• 3 Squat snatch, 115#/75#

• 6 OH Lunge, 115#/75#

• 12 Toes-to-bar

• 200m Run

Strength

• Strict Press, 7x2 (all sets ~90% 1RM)

• Double under practice between sets

WOD*

Three 4-minute cycles of:

• 10 SDHP, 75#/55#

• 10 Push press, 75#/55#

• 5 Burpees

Rest 2 minutes between cycles

*Compare to Dec 3, 2012

Strength

• Back squat, 2x5, 1x5+ (all sets ~85% 1RM)

• Strict/weighted Pullups between sets

WOD

4 Rounds for time of: (12 min time cap)

• 4 Front squat, 155#/115#

• 12 C2B Pullups

• 4 Front squat, 155#/115#

• 12 Ring pushups

Skill

• 10x[Sprint 20m forward, 20m backward, 40m forward, 40m backward]

• Run every 90 seconds

WOD

10 minute AMRAP of:

• 4 Forward rolls

• 8 Burpees over med ball

• 12 Med ball cleans, 20#/14#

• 200m Run with Med ball, 20#/14#

Strength

• Snatch balance/OHS, 5x3 with 3 second pause

• Kipping/Muscle-up practice between sets

WOD

For time:

• 9 Strict HSPU

• 9 Muscle-ups

• 9 OHS 135#/95# (Rx+ 155#/115#)

• 800m Run

• 6 Strict HSPU

• 6 Muscle-ups

• 6 OHS 135#/95# (Rx+ 155#/115#)

• 400m Run

• 3 Strict HSPU

• 3 Muscle-ups

• 3 OHS 135#/95# (Rx+ 155#/115#)

• 200m Run