WODs

Strength – Deadlift 5×5 Then 5 rounds for time of: 10 Sumo deadlifts  (30k KB) 10 Goblet squats (24k/16k KB) 10 True pushups Finisher – L sit holds – 3 times for 30 seconds

Strength – Strict press 5×5 Then AMRAP 20 minutes: Row 250m 5 Handstand push-ups 10 KB swings (24k/16k) 15 Burpees Finisher – Handstand holds – 3x, 30 seconds each

Strength: Power cleans 5×5, then AMRAP 20 minutes: 10 KB swings (20k/28k) 10/10 Step-ups onto 20″ box, plate locked out overhead (45/35) 10 Push jerks (115/85 lb) Finisher: Turkish [...]

Power cleans 5-5-5-5-5 20 minute AMRAP: 15/15 Sledgehammers (16lb/12lb) 15 True push ups 15 KB  deadlifts (2 pood) Finisher – person with most rounds picks

Rest day

WOD – “Newport Crippler,” one round for time: 30 Back Squats (body weight or 225 men/135 women) Row 2000 meters Finisher Handstand holds – 3o seconds, 3x

WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Split Jerk 5-5-5-5-5 reps Finisher L -sit for max time (shoot for >30 seconds), 3x

Rest day

Warm up Row 250m 2 rounds of: 10 reps each – abmat sit-ups, push-ups, dislocates, overhead squats with PVC, good mornings 10 reps each – KB swings, pull-ups, dips 10/10 hip swings, [...]

Warmup Row 250m 2 rounds, 10 each: dislocates, good mornings, air squats, push ups Row 250m 2 rounds, 10 each: overhead squats with PVC, abmat situps, light KB swings Row 250m Skill Practice Take [...]