Category: WOD

Overhead Squat 

Build to 1 Rep Max Overhead Squat 

“Pennies”
4 Rounds:
6 Squat Cleans (185/125)
6 Muscle Ups
*400m Run IN BETWEEN each round

*16 min time cap
            

5 Sets of 10 RDL @35% of 1 Rep Max Clean and Jerk 

Superset each set with 15 Hanging Knee Raise (Middle, Side, Side)

“Give It Up”
3 Rounds:
20 Burpees Over the Bar
30 Wall Balls (20/14)

*12 min time cap

“Triple 1/3”
1000m Row
100 Double Unders 
400m Run
*10 min time cap

Rest 5 mins

Climb the Ladder:
Min 1: 3 C2B/Pull Ups
Min 2: 30 Double Unders
Min 3: 6 C2B/Pull Ups
Min 4: 30 Double Unders
Min 5: 9 C2B/Pull Ups
Min 6: 30 Double Unders
*continue adding 3 reps until you can not complete the number of reps required in the min

*14 min time cap

“Brick Wall”
AMRAP 24
8 Devil’s Press (50/35)
16 Sit Ups 
24 Box Jump Overs (24/20)

500m Run 

“Gauntlet – THE REMIX”

0:00 – 15:00
Every :90 sec:
1 Overhead Squat @80-90% of 1 OHS from Monday 

15:00 – 17:00
Rest

17:00 – 27:00
15-12-9
Toes to Bar
Power Snatch (115/75)
Deficit HSPU (3”/2”)

27:00 – 30:00
Rest

30:00 – 35:00
50 Cal Row

Barbell Club

Coach’s Choice

Foley Sweat

Foley Mobility

Front Squat Clusters

4 Sets of 3-2-1 working up to 80-85%

Rest:10 between working sets, and 2:00 between Full Cluster Sets 

Grace 
30 Clean and Jerks for Time (135/95)

Mixed Grip Pull Up  

4 Sets of 5-6 Reps 

Superset each set with 10 Standing KB Oblique Crunches (As heavy as possible)

“Controller Disconnected”

4 Rounds for Time 
3 Rope Climb
15 Box Jump Over 
20 Alternating Pistol Squats 

**20 Minute Time Cap

Close Grip Bench Press Cluster

3-2-1 working up to 80-85% of 1 Rep Bench Max or RPE8 

Barbell Conditioning 

EMOM 15
1)    21/15 Row Calories 
2)    15 Touch-and-Go Power Snatch (75/55) 
3)    15 Burpees over Bar 
4)    15 Shoulder to Overhead (75/55) 
5)   Rest