WOD-

With a 25:00 clock
Row 100 meters
1 Pull up
1 Hang power clean 155#(105#)
Row 200 meters
2 Pull ups
2 Hang power cleans 155#(105#)
Row 300 meters
3 Pull ups
3 Hang power cleans 155#(105#)

*Keep adding 100 meters, 1 pull up, and 1 hang power clean.
**Pull ups can be strict, kipping, or butterfly. Scale up to chest to bar
if you would like to work on them.

Score = Last completed round + reps
Example
Athlete finished 1000 meters, 10 pull ups, and 10 hang power cleans + 900 meters
Score = 10 + 900

SPRINT-

18 Minute AMRAP:

3 Rope Climbs
6 Toes to Bar
9 Box Jump Overs
30 Double Unders

With our current power snatch and overhead squat program, we will be doing a lot of upper body and shoulder work.  Below is a video on how to use the Crossover Symmetry Protocol.  We will be programming this protocol once or more a week so that we can help our shoulders recover.  Coaches will take you through the protocol, but the below video shows how to do the protocol as well. 

WOD-

In 20:00 Build to a 1 or 3 rep Overhead Squat from the rack.

Rest 5:00 then,

5 Rounds for time of:
10 Wallballs 20#(14#)
12 Toes to bar
24 Double unders

After party:
Crossover Symmetry Recovery protocol.

SPRINT-

Row 500m x 5

Rest 1 Minute Between Rows

After Party:
3 Rounds for Quality

10 DB Bicep Curls
10 DB Rows

WOD-

12:00 to build to a heavy 2 or 3 rep bench press

Then,

Every 5:00 x 5

Run 200 meters
10 Deadlifts 135#(95#)
10 Bar facing burpees

Rest the remainder of the time.

Score = Slowest round.

SPRINT-

4 Rounds for Time:

8 Single Arm Hang Snatch (R)
8 KB Overhead Walking Lunges (R)
4 Wall Walks
8 Single Arm Hang Snatch (L)
8 KB Overhead Walking Lunges (L)
400m Ski Erg

WOD-

As many rounds as possible in 22:00 of

Row 500 meters
5 Ring muscle ups
10 Box jumps 24″(20″)
15 Medball cleans 20#(14#)

SPRINT-

Test 8: Endurance

Run 400m
10 Burpees
Run 400m
9 Burpees
Run 400m
8 Burpees
Run 400m
7 Burpees

Continue subtrating 1 burpee

WOD-

In 20:00 build to a heavy power snatch

Number will be used for our power snatch lifting program for 8 – 12 weeks.

Rest 5:00 then,

4 Rounds for time of
5 Hang power snatch 95#(65#)
Run 200 meters
20 Ab mat sit ups
Run 200 meters

SPRINT-

5 Rounds for Time:

25m Heavy Prowler Push
15 (10) Bike Calories

Rest 3 Minutes Between Rounds

WOD-

For time:

Row 1000 meters then,

6 Rounds of:
8 Devil’s press (pick #)
8 Burpee box step overs holding dumbbells 20″”(20″”)

Then,

Row 1000 meters

WOD-

With a partner and a 30:00 running clock

Complete as many rounds in 20:00 of
5 Chest to bar pull ups
10 Push ups
15 Air squats

1 partner completes a full round, then partner 2 goes.

Rest 2:00 then, in 8:00

Build to a heavy hang squat clean

Scores = total rounds and combined weight for the hang squat clean

SPRINT-

With A Partner, 10 Rounds for Time:

Partner 1: 400m Run
Partner 2:
8 Alternating Single Arm Devils Press
8 Handstand Push Ups

Rotate after each round.

WOD-

Complete the following for time:
Run 1 mile
30 Shoulder to overhead 115#(75#)
2 Rope climbs 15′
Run 800 Meters
20 Shoulder to overhead 135#(95#)
4 Rope climbs 15′
Run 400 Meters
10 Shoulder to overhead 165#(115#)
6 Rope climbs 15′

*Bar comes from the rack for all S2O.

SPRINT-

7 Rounds For Time:

7 MedBall Cleans
7 Toes To Bar
7 WallBalls
7 Calorie Row/Bike/Ski
28 Double Unders

WOD-

With a 2:30 clock
12 Hang power cleans 95#(65#)
24 Ab mat sit ups
With the remaining time
As many calories on the bike, ski erg, or rower as possible

Rest 1:30 between rounds x 3

Rest 5:00 after the 3rd round, then:

With a 2:30 clock
15 Wallballs 20#(14#)
15 Good mornings 45#(35#)
With the remaining time
As many calories on the bike, ski erg, or rower as possible

Rest 1:30 between rounds x 3

Rest 5:00 then,

For quality
Accumulate 20-40 Strict handstand push ups (No kipping)
*Make these deficit if handstand push ups are your jam.

SPRINT-

AMRAP 24 Minutes:

Max Meter Row

Every 4 Minutes, Perform
10 Sumo Deadlift High Pulls
10 Russian Sit Ups

WOD-

Paul C’s birthday WOD

Row 493 meters, then

10 rounds of
6 Burpees
6 Overhead squats 75#(55#)

Then,
Row 493 meters, then

10 rounds of
6 Kettlebell swings 53#(35#)
6 Pull ups

Then
Row 493 meters, then

10 rounds of
6 Toes to bar
6 Power snatch 75#(55#)

Then
Row 493 meters

**30:00 Time Cap

SPRINT-

For Time:

21-15-9
Double DB Thrusters
Eye Level KB Swings
Double DB Box Step Overs