WOD
A.1 Bench Press 5, 5, 5, 5, 5
A.2
5-4-3-2-1 Power Clean (Must be unbroken TnG, if you let go of bar start over.)
10-9-8-7-6-5 HSPU (Unbroken. You may rest within movement. If you come off of wall. Start again.)
Push yourselves. Do not pick a light weight you know you can speed through this workout. The point is to try something outside your comfort zone. This is how you get stronger and better.
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WOD
A.1 Deadlift 5, 5, 5, 5, 5
A.2
7 Rounds
3 Power Snatch #135/#95
5 OH Plate Lunge #45/#25 (each leg)
7 Push Ups
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WOD
A.1
Back Squat 5, 5, 5, 5, 5
A.2
Run 800M
6 Rounds
5 Overhead Squat #95/#65
10 Pull Ups
15 KB Swings
Run 800M
A.3
300 Flutter Kicks
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WOD
A.1 Strict Press – 5, 5, 5, 5, 5
A.2
7 Minute AMRAP
Burpees
Rest 3:00 Minutes
7:00 Minute AMRAP
10 Burpees
10 Pull Ups
10 Thrusters #95/#65
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WOD
A.1
10 Minutes to work up to a heavy Power Clean & Jerk
A.2
5 Power Clean & Jerk #185/#125
5 Rounds “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
Run 1 Mile
5 Rounds “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
5 Power Clean #185/#125
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Partner WOD
In teams of two:
10 Rounds
Run 400M
40 Wall Balls
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WOD
A.1 Bench 5, 5, 5, 5, 5
A.2
3 Rounds
Run 800M
Rest 2 Minutes
A.3
300 Flutter Kicks
100 Ab Mat Sit Ups
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WOD
#165/#115 Squat Clean 1 Minute
Rest 3 Minutes
#185/#130 Squat Clean 1 Minute
Rest 3 Minutes
#205/#145 Squat Clean 1 Minute
Rest 3 Minutes
#165/#115 Squat Clean 1 Minute
Rest 3 Minutes
#185/#130 Squat Clean 1 Minute
Rest 3 Minutes
#205/#145 Squat Clean 1 Minute
Try for max reps each round without dropping the bar. Score is total reps.