Category

WOD
Skill: GTO & Bear Complex   Clean Eating Challenge Baseline WOD 15 minute AMRAP 1000 m Row 30 WB (20/14/10) 20 Target Burpee (to 45lb bumper) 10 Bear Complex (75/55) (45/33) 20 Target Burpee (to 45 lb bumper) 30 WB (20/14/10) AMRAP w/ remainder of time GTO (75/55) (45/33)        
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Strength: (16 minutes) Back Squat 4×4 MetCon: For Time *buy in: 50 DU/100 SU 1-9 DL (225/155) 9-1 T2B * cash out: 50 DU/100 SU  
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SKILL/STRENGTH: (14min) Clean and Jerk Technique or 14 minutes to establish: 3RM TnG MetCon: 14 Min AMRAP 40 Burpees 30 C & J (95/65) 30 Burpees 30 C & J (135/95) 20 Burpees 30 C & J (185/115) 10 Burpees As many reps as possible C & J (225/155)    
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STRENGTH: (20 minutes) Strict Ring Dips 7×7 *scale as needed MetCon: 5RFT 6 HSPU 12 Back Rack Lunge (115/75) 18 Box Jumps (24/20)    
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STRENGTH: (16 minutes) Front Squats 4×4 MetCon: For Time (16 minute cut off) 400 m Run 12-9-6 Thrusters (95/65) Pull ups 400 m Run 9-6-3 Thrusters (95/65) Pull ups 400 m run      
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STRENGTH: (20 minutes) Snatch Balance 5×5 *work on technique and speed. Weight not to exceed 55-60% 3 x 10 band pull aparts MetCon: 10 Min AMRAP 30 KB  Snatch (53/35) 30 DU/60 SU 30 WB (20/14) 30 Push Ups 30 weighted sit ups (20/14)        
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STRENGTH: (18 minutes) Back Squat 5×5 MetCon: Partner WOD 6RFT 20 Front Squats (75/55) 20 Pull Ups * one partner works while the other rests. Split reps as needed. Reps must be completed before moving to next exercise.        
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Strength: (15 minutes) Complex (work up to heavy complex) 1 push press + push jerk + 1 split jerk 1-1-1-1-1-1 MetCon: (For Time) With running clock complete 12-9-6-3 SDHP (95/65) *20 DU/40 SU between each round 3-6-9-12 Push Press (95/65) *20 DU/40 SU between each round        
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STRENGTH: (18 minutes) OHS 5-3-3-1-1-1 MetCon: 8 min AMRAP 8 WB (24/20) 6 Box Jumps (24/20) 4 Power Cleans (185/135) 2 Wall Walks *2 min rest 3 min max effort WB (20/14) *score=combined number of reps    
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