STRENGTH/SKILL:
EMOM for 10 Minutes:
Clean Pull with Shrug @100%
METCON:
4RFT:
5 Hang Cleans 185/125
15 burpees
Rest for 1 minute
BUYOUT:
4×10 Deficit Deadlifts with Clean Grip
Use 45lbs plates as your platform for the deficit height
STRENGTH/SKILL: Bench Press Set 1: 5 @65% Set 2: 5 @75% Set 3: 5 @85% METCON: 2 RFT: 9 Strict Ring Pull-Ups 25 Toes to Bars 25 Wall Balls 20lbs/14lbs (If scaling, use a bar instead of rings for the pull ups. BANDED PULL-UPS MUST BE STRICT. THERE IS NO KIPPING ON BANDED PULL-UPS) BUYOUT:…
STRENGTH/SKILL:
EMOM for 10 Minutes:
Snatch Pull @100%
Here is Mike Bledsoe of Barbell Shrugged demonstrating the snatch pull with good form
METCON:
4 RFT:
Run 400m
15 Chest to Bar Pull Ups
15 Burpees
BUYOUT:
4×10 Deficit Snatch Deadlifts
(for the deficit, stand on 45lbs plates)
STRENGTH/SKILL:
Squat (High Bar)
Set 1: 5 @65%
Set 2: 5 @75%
Set 3: 5 @85%
METCON:
Diane
21-15-9
Deadlifts 225/155
Handstand Pushups
BUYOUT:
4×20 Straight Leg GHD
4×20 GHD Situps
STRENGTH/SKILL:
Press
Set 1: 5 @40%
Set 2: 5 @50%
Set 3: 5 @60%
The Blame Ashley Team WOD
In teams of 2
Run 400
100 Pullups
200 Pushups
300 Situps
400 Squats
Run 400 Meters
BUYOUT:
2 x 400 Meter Tire Drag
STRENGTH/SKILL: Deadlifts Set 1: 5 @40% Set 2: 5 @50% Set 3: 5 @60% MAIN WOD: Do 5 Cycles of The Chief with 1 minute of rest bewteen each cycle The Chief: 3 Minute AMRAP 3 Power Cleans 135/95 6 Push Ups 9 Air Squats BUYOUT: 100 Sit Ups 100 Banded Good Mornings The Story…
STRENGTH/SKILL: Take 15 Minutes to perform 10 sets of 3 squat snatches @50% MAIN WOD: Jeremy 21-15-9 Overhead Squats 95/65 Burpees BUYOUT: 4×1 minute Handstand Holds Wodfather says, “Do them facing the wall or freestanding only.” The Story of Jeremy: On July 6, 2006 3-year-old Jeremy Blonlasz died of an accidental drowning on Ripley Pond…
STRENGTH/SKILL:
Bench Press:
Set 1: 5 reps @40% 1RM
Set 2: 5 reps @50% 1RM
Set 3: 5 reps @60% 1RM
MAIN WOD:
100 Kettlebell Swings (Russian) 24kg/16kg
30 Thrusters 95lbs/65lbs
50 KB swings
15 Thrusters
BUYOUT:
200 Banded Triceps Push-Downs
STRENGTH/SKILL:
Take 15 Minutes to perform 3 sets of 10 squat cleans @ 50% of 1RM
MAIN WOD:
20 Minute EMOM:
Even Minutes: 3 Power Cleans @60%
Odd Minutes: 10 Bar-Facing Burpees
BUYOUT:
3×20 Straight Leg GHD
STRENGTH/SKILL:
Back Squat (High Bar):
Set 1: 5 reps @40% 1RM
Set 2: 5 reps @50% 1RM
Set 3: 5 reps @60% 1RM
MAIN WOD:
For time, 30-20-10 of:
Single Arm Kettlebell Thrusters 24kg/16kg
Pull Ups
BUYOUT:
4×20 Barbell Bent Over Rows
100 Sit Ups
