Author: WodUp

A. STRENGTH

Power Clean
On the 1:30 x 6 Sets:
3 Power CleansScoring: Weight (higher is better)

B. "Aftershock" [TRAIN & COMPETE]

5 Rounds For Time: [30:00]
1,000/800 Meter Bike or 500/400 Meter Row or 400 Meter Run
12 Deadlifts (185/135)
30 AbMat Sit-ups
100 Meter Farmers Carry (50's/35's)

*Score = Time is takes to complete the workoutScoring: Not Scored

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A. STRENGTH

Every 1:30 , 9 Sets
– Hang Power Snatch
3-3-3-2-2-2-1-1-1Scoring: Not Scored

B. WOD

“All That”
30-20-10:
DB Power Snatches (50/35)
DB Overhead Squats (50/35)

400 Meter Run

10-20-30:
DB Power Snatches (50/35)
DB Overhead Squats (50/35)Scoring: Not Scored

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A. PART A

For Load : Weighted Ring Dip (8 MINS)

Then…

Every 30 sec x 10 Rounds
-2 Rep Weighted Ring DipsScoring: Not Scored

B. PART B

14-12-10-8-6-4-2
– Ring Dips
– Deficit HSPUScoring: Not Scored

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A. Part 1: Deadlift

For Total Load:
5 Sets of 5
Scoring: Weight (higher is better)

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A. STRENGTH

Pressing Complex :
Every 2 Minutes x 6 Sets
3 Push Press
3 Push JerksScoring: Weight (higher is better)

B. “Uplifting”

AMRAP 10:
3 Box Jump Overs (24″/20″)
3 Toes to Bar
3 Push Jerks (135/95)
3 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
6 Toes to Bar
6 Push Jerks (135/95)
6 Chest to Bar Pull-ups
…
Add 3 Reps Each RoundScoring: Rounds and Reps (higher is better)

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A. STRENGTH

Front SQ :
Build to Heavy Set of 3

Then…

3×3 @ 90% of 1 RM (rep x sets)Scoring: Not Scored

B. 1 Minutes test

Max Rep : Air SQ
https://www.youtube.com/watch?v=4K77MAG5jRQScoring: Not Scored

C. WOD

8 Sets :
16 Air Squats
12 Kettlebell Swings (53/35)
8 BurpeesScoring: Not Scored

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A. PRE – STRENGTH

3 Rounds :
12/12 Band one arm StrIct press
6/6 DB One Arm Overhead Press

https://www.youtube.com/watch?v=sx0AguBRn_UScoring: Not Scored

B. STRENGTH

Strict Press
On the 1:30 x 10 :
3-3-3-2-2-2-1-1-1-1Scoring: Not Scored

C. “Three For Five”

On the 3:00 x 5 Rounds:
10 Strict Press (95/65)
20 Toes to Bar
Max Calorie Row / Bike / Rounds of Shuttle RunScoring: Not Scored

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A. EMOM 15

Minute 1: 5 Front Squat (Hold 3 secs)
Minute 2: 5 Back Squats (Hold 3 secs)
Minute 3: RestScoring: Not Scored

B. STRENGTH

Back Squat :
Build to Heavy Set of 5

Then…

5×3 @ 75% of 1 RM (rep x sets)Scoring: Not Scored

C. WOD

For Time: [Time Cap : 12 Mins]
800 Meter Run
20 Double Front SQ
20 Double Dumbbell Devil’s Presses

DB : 50 / 35 lbScoring: Not Scored

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A. EMPTY BARBELL COMPLEX

3 Rounds :
5 Snatch Grip DL
5 Tall Snatch High Pull
3 Tall Muscle Snatch
5 Snatch High Pull (Power Position)
3 Muscle Snatch (Power Position)

rest 1 minScoring: Not Scored

B. STRENGTH

For load : (8 Mins)
1 Muscle Snatch / Pause @ Low Hang
3 Hang Muscle SnatchesScoring: Not Scored

C. WOD

AMRAP 4:

400 Meter Run

20 Alternating Dumbbell Snatches

Max Single Dumbbell Thrusters

Rest 2 Minutes Between Rounds / 3 Rounds

Dumbbell: 50 / 35 lbScoring: Not Scored

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A. Gymnastic Skill

– The Pistol

https://www.youtube.com/watch?v=q11UwY5gd0AScoring: Not Scored

B. PART B

1.1 Weighted Pull Ups : Max
(1 rep each Round)

1.2 Band Pull Ups : Max x 5 RoundsScoring: Not Scored

C. WOD

For Time
50 Pistols
25 Chest-to-Bar Pull-Ups
40 Pistols
20 Chest-to-Bar Pull-Ups
30 Pistols
15 Chest-to-Bar Pull-Ups
20 Pistols
10 Chest-to-Bar Pull-Ups
10 Pistols
5 Chest-to-Bar Pull-UpsScoring: Not Scored

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