Category: WOD

Strength: Deadlift 4×4 @80%

Row Intervals:

3 rounds

750m row @1k pace

:30 rest

250m row @ 2k pace

:30 rest

250m row @ 2k pace

1:30 rest

Strength: front rack reverse lunges 4×5

“Twisty Lizzy”

9-15-21

power clean and jerks (135/95)

ring dips

Accessory Work

4 rounds

20 GHD sit ups

15 bulgarian split squats per side

Strength: Deadlift 5×5 @75%

“1, 2 Step”

200′ single DB OH walking lunge (50/35)

25 single DB box step up (24/20)

25 cal row

100′ single DB OH walking lunge

25 single DB box step ups

25 cal row

200′ single DB OH walking lunge

KB Farmers Carry (53/35)

AMRAP10- 5 burpees every time you drop

EMOM14

1: 12/9 cal bike

2: 7 chest to bar

coach led mobility or make up accessory work

Strength: front rack reverse lunge 3×10

Accessory Work

3 rounds

25 GHD sit ups

20 spider push ups

8 heavy barbell hip thrusts

“What’s in an Under Bar”

3 rounds

30 DB Snatch (50/35)

20 toes to bar

100 double unders

*16 min cap*

Accessory Work

3 rounds

12 strict pull ups

6 heavy DB rows per side

“Keep it Clean”

5 rounds

8 front squats (95/65)

6 hang cleans

*7 min cap*

“Taming Kelly”

800m run

50 box jumps

50 wall balls

800m run

*20 min cap*

Strength: Deadlift 4×4 @75%

Rowing:

1000m row

rest 2 min

3x500m

rest 1 min between

Accessory Work

3 rounds

5 heavy bulgarian split squats

10 hanging knee raises

20 hollow rocks

Strength: Deadlift 5×5 @ 70%

“Rusty Thrusty”

500m row

30 thrusters (95/65)

20 bar facing burpees

10 chest to bar

500m row

10 thrusters (135/95)

20 bar facing burpees

30 chest to bar

500m row

*20 min cap*

Skill Work: 8 minutes (pick skill you are bad at in this order)

double unders

kipping

ring muscle ups/transitions

HS walk

“My Hands are Tied”

33-22-11

HSPU

box jumps (24/20)

walking lunges

*20 min cap*

Make up Missed Accessory Work or Coach Led Mobility

Accessory Work

4 rounds

5 GHD hamstring raises

12 KB oblique crunches (per side)

12 bulgarian split squats (per side)

“Over It”

AMRAP11

200m run

10 DB shoulder to overhead (50/35)

Core Work

4 rounds

12 slow strict hanging knee raises

20 hollow rocks