TWELVE (Rounds)
W.O.D
Amrap 12
15 Box jump or step ups 24/20
15 Abmat sit ups
Finisher
5 minutes lax shoulders
Then
30 sec quad stretch L/R
30 sec calf stretch L/R
30 hip rotations L/R
Microburst (Time)
W.O.D
15-12-9-6-3
Power snatch 115/75
Burpees
Then
30 pull-ups
Strength
Power Clean 3×3 tng
Finisher
2rd
30 sec overhead distraction
25 butterfly sit up
14.4(Time)
W.O.D 14.4
AMRAP 14
60 cal row
50 t2b
40 wallball 20/14
30 power cleans 135/95
20 muscle up
Mod-see coach
Strength
Back Squat 3×5@70% of 1rm
Finisher
3rds
30sec hip distract L/R
Cobra stretch
Mutant Ladder
Start Up
400M Run
Then
3rds
10 PVC Pass Through
10 Halo L/R
10 KB Hang Squat Clean Thrusters(pick weight)
WOD
AMRAP 17
40 Burpees
30 Mutant makers Rx 65/45 Rx2 45/35
30 Burpees
30 Mutant makers Rx 75/55 Rx2 65/45
20 Burpees
30 Mutant makers Rx 105/75 Rx2 75/55
10 Burpees
Max Reps Mutant makers Rx 135/105 Rx2 105/75
Finisher
Alt Tabata 8rds
Situps
Plank
Lets run and roll(Time)
W.O.D
3 RFT
800m (the hangar)
10 forward rolls
Finisher
100 Cross crunch
Samson stretch 2 min per side alt every 30 sec
Seven(Reps-Rx2)
Strength/Skill
3rds Clean complex
High hang power
Hang squat
Power clean
Squat clean
Choose a light weight. Work on skill and form.
W.O.D
Amrap 7
Power clean RX 185/115-Rx2 155/85
mod see coach Hspu- Rx2 1 abmat allowed-mod decline push ups
Ascending ladder
1 power clean
1 hspu
2 power clean
2 hspu
3 power clean
3 hspu
4,4 etc….
Skill
Based on skill level Pull up/Muscle up
If you can not do a pull up 3×8 strict band pull-ups
If you can do pull ups consistently Work on chest to bar do 3 sets of 3
If you can do chest to bar pull ups consistently Work on bar muscle up transitions
If you can do bar or ring muscle ups do 3 sets of 3 Work on efficiency and stringing them together
Finisher
2rds
10 scap push ups
10 side plank punch through
10 band pull a parts
Turn up the volume(Time-Rx2)
W.O.D
5 RFT
15 burpees
15 pull-ups
15 S2OH 135/95 RX2 115/75
Snatch skill
High hang
Hang Power
Squat
Choose a light weight and try to make it look pretty. Record yourself and correct any inefficiencies or see a coach. This skill session is about proper technique not how heavy the weight is. Choose a light weight!!!!
Finisher
20 strict toe to bar or knee to elbow
