Medball Sunday

Partner WOD

100 total wall balls over the pull-up rig

100 total sit up medball passes 

100 back to back twisting passes

100 medball bounce passes

Snatch and Squat

Strength:

Power Snatch 3-3-3

Back Squat 5-5-5

WOD:

15 minute AMRAP:

5 Hang Power Clean 135/95

10 Wall Ball 20/14

10 Ball Slams 20/14

Strength Intervals

Skill:

Double Unders

WOD:

Every 2 minutes for 20 minutes perform the following:

5 Deadlift 155/115

5 Front Squat 155/115

20 double unders

Push-Pull

Strength:

Push Press 3-3-3-3-3

Bent Over Rows 5-5-5-5-5

WOD:

5 Rounds for time of:

5 Shoulder to OH

10 Pull-ups

15 V-ups

Sunday fun day

Partner WOD 

4rds

400 m run

Double KB ladder both partners use same KB 

1-2-3-4-5-4-3-2-1

swings

cleans

clean and press 

rack front squat 

Switch with partner after each rep count 

 

Open 14.4

Open 14.4

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

 

 

Work that OHS

Work that OHS

Erika R. getting some weighted pull-ups in last night!

 OHS 5×5  go light with good form

WOD

EMOM 16 minutes 

even minute 2 rds “Bear  Complex” (135/95)

                               Power Clean, Front Squat, Push Press, Back Squat, Push Press 

After 1st Push press have the bar come to the rear rack position ready for your Back squat. 

The push press can also be a push jerk athletes choice. 

Bar does not hit the ground till all 5 movements are completed 

 

odd minute 10 Wall Balls (20/14)

 

Work on Pull Ups

Strength weighted pull ups 3×3

               Chest to bar pull ups 3×3  strict 

WOD 15 min Amrap

20 KB swings (53/35)

20 Burpees

20 T2B 

 

Open 14.3

Open 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. 
deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. 
deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. 
deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. 
deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. 
deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. 
deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. 
deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. 
deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. 
deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. 
deadlifts, 35 reps
15 box jumps, 20-inch

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.