WODs

Skill practice – brief review of sandbag complex* and kettlebell swings technique Then, five rounds for time of: 10 Sandbag complex (45/25 lb) 10 KB swings (24/16k) * Sandbag complex [...]

Strength/Skill: Bench Press 5×5 and Strict Press 5×5 Then, partner up for the timed portion of the WOD. AMRAP 10 minutes of: Partner A does 10 burpess and 20 squats while Partner B [...]

Strength/Skill: Cleans – for form not for weight Then, 20 rounds or AMRAP 40 minutes (whichever comes first) of: 5 Hang power cleans 10/10 Sledgehammer swings 20 Squats

Strength/Skill: Overhead squat and deadlift – for form not weight Then, five rounds for time of: 10 Deadlifts (225/185lb) 20m Lunge with plate locked overhead (45/25lb) 15 Box jumps – [...]

Strength/Skill: Kipping pull-ups and kettlebell swings (technique focus) Then, as many rounds as possible in 20 minutes of: 10 Kettlebell swings (24/16k) 5 Pull-ups 10 Wall balls (20/14lb) 10 [...]

Strength/Skill: Jerks Then, for as many rounds as possible in 15 minutes: 5 Jerks at 80% one rep max Run 400m or row 500m 10 Toes to bar

Strength/Skill: Front squats 5×5 Then, as many rounds as possible for time: 10 pull-ups 20 push-ups 30 sit-ups 40 squats

Parter up. Partner A does 8 medicine ball cleans while Partner B does burpees. Then partners switch roles for 5 minutes. The team should keep a running count of how many burpees were performed [...]

Skill/Strength: Cleans 5×5 or Clean progression Then, as many rounds as possible in 15 minutes of: 5 Hang power clean (135/95lb) 10 Box jumps onto 24″ box Row 250m If you need to wait [...]

“Hammer Don’t Hurt ‘Em” For time: 10/10 Sledgehammer swings (16lb) 200m Run with sledgehammer 40m Lunges with sledgehammer overhead 15/15 Sledgehammer swings 400m Run with [...]