Deadlift
A.) 3 x 5-7(-20) from 5 RM , 3 x 5-7(-10%)
B.) 5 rep max(+10)
WOD #1: 8 min AMRAP
Hang power snatch x 6
Burpees x 6
1/2 gasser
Rest 2 minutes
WOD #2: 8 min...
Deadlift
A.) 3x5-7(-20#) from 5 RM, 3x5-7(-10% from working weight)
B.) 5rep max(+10)
WOD #1: 8 min AMRAP
Hang power snatch x 6
Burpees x 6
1/2 gasser
Rest 2 minutes
WOD #2: 8 min AMRAP
Hang power clean...
Strict press
A.) 65/72.5% x 3, 80/87.5% x 2
B.) 3x5(+2.5)
Chin-ups: 3xME
BB upright rows: 2x8-10
WOD: 12 min AMRAP
Push press x 5 @ BW
True push-ups x 10
Double unders x 20
RM ...
Bench press
A.) 5 rep max
B.) 3x5(+2.5)
1 arm DB rows: up to heavy 10
WOD: fight gone wrong
1min max reps each resting 1 minute between each round
DB thrusters
Power cleans
Box jumps
Push press
DB push-up/rows
RM...
Deadlift:
A.) work up to 5 rep max
B.) 5 rep max (+10)
Pull-ups: 3 x ME
WOD I: OTM x 10 rounds
Power clean and jerk x 2
Box jumps x 2
Rest 3 minutes
WOD II:...
Back squats
A.) find 5 rep max
B.) 3x5(+5)
Strict press:
A.) 60/67.5/75/82.5% x 4
B.) 3x5(+2.5)
WOD:
300 yard shuttle then 10 rounds of:
5 pull-ups
7 push-ups
10 hanging leg raises
15 air squats
RM ...