Hold!

Hold!

With a running clock complete the following 3 times each, in order.  Record your best time for each exercise.  Rest as needed between exercises.

Max effort hold

L-sit

Dead hang

Iron chair

Plank

Plate pinch grip 35/25

Hand Stand

Hard Body

For Time:

70 KB Swings 53/35

60 Hand Release Push-ups

50 Wall Ball Shots

40 Toes 2 Bar

30 Burpee Pull-ups

20 HSPU

100m Sprint w/ med ball

 

240 reps 24000 lbs

Strength

20 minutes to get a one rep max Clean and Jerk

WOD

7 rounds for time

10 deadlifts @100lb

10 Hang cleans @100lb

10 front squats @100lb

10 push press @100lb

What heat

SKILL

Turkish get up

WOD 5 rounds for time

5 single arm KB push press right

10 toes to bar

5 single arm KB push press left

run 200m

Strong Like Bull

Strength:

Clean Pull

3-3-3

Straight Leg Deadlift

5-5-5

WOD:

12 min AMRAP

30 Double-unders

30 KB Swings 53/35

“Nancy”

Strength:

Overhead Squat

6-6-6

WOD:

“Nancy”

5 RFT – 

Run 400m

15 OHS 95/65

Jackie on steroids

Skill

Rowing efficiency

WOD

for time

1000m row

50 thrusters 45lb

30 pullups

500m row

25 thrusters 45lb

15 pullups

250m row

13 thrusters

7 pullups

GHD work

Skill:

GHD Sit-ups

GHRs

Back ext.

Hip ext.

WOD:

30 Min AMRAP – 

15 Plate Ground to Overheads 45/25

Bear Crawl 100′

15 Box Jumps 24/20

15 Push-ups

15 Flutter Kicks (4 count)

Press and Pull

Strength:

Dubmbell Bench Press

6-6-4-4-2-2

Weighted Pull-up

3-3-2-2-1-1

WOD:

Death by Pull-ups

WIth a running clock, do 1 pull-up the first minute, 2 pull-ups the second minute, 3 on the 3rd and so on for as long as you can maintain the appropriate amount of pull-ups for the corresponding minute.