Foundation
Push Press
3×3 @ 70%
WOD
Complete 100 Overhead Squats in as few sets as possible
RX: 35%
INT: 30%
SC: 25%
Score is total number of sets taken to complete 100 Overhead Squats
Foundation
Snatch
2×3 @ 70%
1×1 @ 80%
WOD
15-12-9
Front Squat
Handstand Push-ups
RX: 60%
INT: 50%
SC: 40%
Foundation
Snatch Deadlift
3×3 @ 105%
WOD
For Time:
10 Power Cleans
50 Sit Ups
8 Power Cleans
40 Sit Ups
6 Power Cleans
30 Sit Ups
4 Power Cleans
20 Sit Ups
2 Power Cleans
10 Sit Ups
RX: 185/135
INT: 155/105
SC: 95/65
Foundation
Clean Shrug
5×3 @ 110%
WOD
“Nancy”
5 Rounds for Time
RX:
400m Run
15 Overhead Squats 95/65
INT:
400m Run
15 Overhead Squats 65/45
SC:
200m Run
15 Overhead Squats 45/15
Foundation
5 Rounds For Time:
RX:
6 Strict Press 95/65
6 Weighted Strict Pullups 25/10
6 Turkish Getups – Moderate
INT:
6 Strict Press 65/35
6 Strict Pullups
6 Turkish Getups – Moderate
SC:
6 Strict Press 45/25
6 Strict Pullups
6 Turkish Getups – Moderate
WOD
ROMWOD – On Hold
Foundation
Front Squat 3×3 @ 90%
WOD
20 Minute AMRAP
15 Pullups
15 Ring Pushups
15 Back Extensions
15 Situps
Scale as Needed
Foundation
Push Press
3×3 @ 90%
WOD
20 Minute EMOM
RX:
Odd Minute:
10 Kettlebell Swing Heavy
Even Minute:
Box Jumps 32/26
INT:
Odd Minute:
10 Kettlebell Swing Heavy
Even Minute:
Box Jumps 24/20
SC:
Odd Minute:
10 Kettlebell Swing Heavy
Even Minute:
Box Jumps 20/16
Score is total Reps
Foundation
Snatch Pull 4×3 @ 85%
WOD
15 Minute AMRAP
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
RX: 95/65
INT: 65/35
SC: 45/15
Foundation
Snatch Grip Push Press
4×5 @ 85%
WOD
9 Min AMRAP
3-6-9-12…
RX:
Snatch 70%
Chest to Bar Pullups
INT:
Snatch 70%
Chest to Bar Pullups
SC:
Snatch 60%
Pullups
Rest 5 Minutes
4 Rounds
10 Hollow Rocks
10 V-Ups
10 Sec Hollow Hold
Rest 1 Minute
Foundation
Clean Grip Deadlift
4×5 @ 110%
WOD
All Levels
Death by 20m Sprints
