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
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
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
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
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
Strength:
Clean Pull
3-3-3
Straight Leg Deadlift
5-5-5
WOD:
12 min AMRAP
30 Double-unders
30 KB Swings 53/35
Strength:
Overhead Squat
6-6-6
WOD:
“Nancy”
5 RFT –
Run 400m
15 OHS 95/65
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
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)
Skill:
WOD:
Chose 2 out of 3 for time –
15 Front Lever Descents
15 Muscle-ups
15 Wall Walks
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.
