8 / 23 / 2019

WOD Prep
Extended Mobility and Strategy

“Fran”
21-15-9

Thrusters 95/65
Pullups

8 Min Cap

8 / 22 / 2019

E2MOM 10 min
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Jerk
80%

2 Person Team
For Time

100 Box Jumps Overs 24/20
100 K Bell Swings 1.5/1
100 T2B or GHD’s
100 Deadlifts 135/95
100 Pushups

WOD details will be provided prior start.

8 / 21 / 2019

3 Rounds
Run 400M
20 D Bell Hang Clean and Jerk 50/35
20 Burpees to 6″ Target

20 Min Cap

8 / 20 / 2019

E2MOM 10 min
Front Squat x 1 @ 95%

5 Rounds
10 Overhead Squats 95/65
40 Double Unders

15 Min Cap

8 / 19 / 2019

E2MOM 10 min
Bench Press x 3

AMRAP 15 min
5 HSPU
10 Power Cleans 115/85
15 Air Squats

8 / 17 / 2019

2 Person Team
2 Rounds

90 Wall Balls 20/14
60/45 Echo Cals
30 Cleans and Jerks 135/95

8 / 16 / 2019

8 Min Clock
Build To Heavy Deadlift
5 – 3 – 1

AMRAP 2
3 Rounds

5 Deadlifts 225/155
5 Box Jumps 34/20
Then Max Cals on Rower

Rest 2 Mins – Repeat 3 Times

In the 2 Min window complete 3 Rounds of Deads/Jumps, then Max Cals on the Rower in the remaining time. Rest and Repeat two more times.

8 / 15 / 2019

EMOM 5 min
Push Press x 3 @ 75%

EMOM 14 min
Min 1 – 10 D Bell Snatch 50/35
Min 2 – 10 D Bell Squats 50/35

8 / 14 / 2019

E2MOM 10 min
1 Snatch Pull
1 Power Snatch @90%

For Time
Row 500m
30 Bar Facing Burpees

6 Min Cap

Weightvest Finisher
On your own complete:
40 Strict Pullups
50 Pushups
60 Squats

8 / 13 / 2019

EMOM 20 min
Min 1 – 3 Thrusters
Min 2 – 3 Squat Cleans
Min 3 – 3 Power Cleans
Min 4 – Rest

– Each 4 min cycle is for load.
– Ascending every cycle.
– All 9 reps should be executed at the same weight each cycle.