Jump jerk(Check In) Rx2
Start up
3rds
10 pass through
15 jax
20 single unders
W.O.D
Emom 16
Even-4 jerks 155/95 Rx2 235/65
Odd- 10 box jumps 24/20
Strength
3×2 thruster Climb
Finisher
Stretch, roll, smash
Wrong turn (Time-Rx2)
Start up
3rds
200m run
10 PVC muscle snatch
5 burpees
Strength
3×1 snatch
3×1 front squat
‘Wrong turn’
15 thrusters 105/75
Then
3rds
10 chest to bar pull-ups
10 hspu (rx2-1 abmat)
Then
15 thrusters 105/75
Pick a goat(something you are bad at) from the list or choose your own and work on it for 10 minutes
handstand walks
muscle ups
pistols
double unders
toe to bar
Finisher?
2rds
10 big arm circles front and back
10 scap push ups
10 iso lat raise L/R
33114 (Time)
W.O.D
14.5 for those that want or need to do it
For everyone else
400m run
Then
3rds
15 pull-ups
15 push press 95/65
30 double unders
For those that can’t do double unders-30 double under attempts. The only way to learn is to practice!!!
Modified see coach
Skill complex Light weight
3rds
High hang snatch
Hang snatch
During this skill complex focus on not bending the elbows early(early pull fault).
Strength 80-85% of 1rm
2×2 power snatch
2×2 back squat
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
Burn Baby Burn
Start Up
Mobility
WOD
AMRAP 9
9 Thruster 95/65
9 Pullups
Rx2 Band Pullups
Mod see a coach
Rest 3 mins
For Time
15 Manmakers 30/20
Finisher
3rds of
20 Side V Ups 10L/10R
15 Band Pull Aparts
10 Scap Pushup
Implode(Time-Rx2)
W.O.D
30 thrusters 95/65
Then
25-15-10
Hrpu
Box jumps 30/24 Rx2 24/20
Strength
Thruster 3×2
Finisher
50 figure 8’s
Dark hole(Time-Rx2)
W.O.D
4rds
10 mutant makers 95/65
10 hspu
10 burpees
Then
30 KBS 70/53
Rx2
4rds
10 mutant maker 95/65
10 hspu w/abmat
10 burpees
Then
30 KBS 70/53
Mod-see coach for suggestions
Strength
Power Clean 5-3-1
Finisher
Tabata v sit hold
21714(Time-Rx2)
Start up
4rds with PVC
5 pass through
5 thrusters
5 power cleans
5 shoulder 2 oh
5 ohs
5 front squat
W.O.D courtesy of comp wod
Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95 rx2 75
Girls: 65 rx2 55
Every minute on the minute, stop where you are and complete 5 burpees
Rest 5 mins
for time
30 Wall Balls, 20/14
Rest 5 mins
Strength
7 minutes to work up to heavy clean and jerk
Finisher
30 leg extension to hip raise Stretch
Jump jerk(Check In)
Start up
3rds
10 pass through
15 jax
20 single unders
W.O.D
Emom 16
Even-4 jerks 155/95
Odd- 10 box jumps 24/20
Strength
3×2 thruster Climb
Skill
5 mins of goat work Goat-a skill that you suck at
Finisher
Stretch, roll, smash
Start Up
75 Jax
2rds
10 PVC Pass Through
10 PVC Halo L/R
10 PVC Thrusters
1. WOD
21-15-9-6-3-1
Thrusters 75/45
Burpees
3 min after you finish WOD #1
do.
2. Burner
2 Min Max Reps Box Jump Overs 24/20
Finisher
50 Slow Bikes
RW Functional Fitness Training Blogs 