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  Strength/Skill Strength   Back Squat Take 12 minutes to Establish a 10 Rep Max WOD “Doomsday”   For Time 18 Min Cap: 24-20-16-12 Pull-Ups Single Dumbbell Box Step Ups 22.5/15, 24/20 *15/11 Calorie Echo Bike to Start Each Round *Sub for Echo Bike: 18/14 Cal Bike Erg or 16/12 Cal Assault Bike Active: 20-16-12-8…

  Strength/Skill Weightlifting   Every 2:00 x 5 Sets 5 Tng Power Snatch Load: @ 65%+ of 1RM Power Snatch   Building to a Heavy for the Day WOD “Supernova”   12:00 AMRAP 4 Wall Facing Handstand Push-Ups 8 Alternating Dumbbell Snatch 22.5/15kg 32 Double Unders   Active: HSPU, 15/12.5 Lifestyle: 4 Box Piked Handstand…

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  WOD “Holleyman”   30 Rounds For Time 5 Wall Ball Shots 9/6kg 3 Handstand Push-Ups 1 Power Clean 102/70kg   Can do today as a partner WOD IGYG   Or   Active: 5 Wall Ball Shots (9/6kg) 1 Handstand Push-Up (abmat) 1 Power Clean (70/47) Lifestyle: 20 Rounds for Time 5 Wall Ball Shots…

  Strength/Skill   WOD “Chickenrat”   Part A) 0:00-10:00 For Time: 1-2-3-4-5-6-7-8-9-10 Push Jerk Box Jump Overs   Barbell: 135/95lb, 61/43kg Box Height : 24/20in   Part B) 10:00-20:00 Establish a 1RM Split Jerk (From the Rack)   Active: 52/34 Lifestyle: 34/25, Box Step Ups  

  Strength/Skill   WOD “Hide and Seek”   For Time- 22 Min Cap 100 Double Unders 50 Toe to Bar 40 Deadlifts 84/57kg 100 Double Unders 30 Toe to Bar 20 Deadlifts 100 Double Unders 20 Toe to Bar 10 Deadlifts   Active: 75 Double Unders 30 Toe to Bar 30 Deadlifts 70/52 75 Double…

  Strength/Skill Weightlifting Every 90 seconds x 10 Sets 1 Squat Snatch @ 70%+ Strength/Skill   Strength   Back Squat Every 3:00 minutes x 3 Sets 3 Reps @ 85-90%

  Strength/Skill   WOD “The Doctor”   10:00 AMRAP 12/9 Cal Echo Bike or 13/10 Cal Bike Erg 10 Burpees to Target 8 Chest to Bar Pull-Ups   Rest 5:00 minutes   10:00 AMRAP 12/9 Calorie Row 6 Shuttle Runs 3 Wall Walks   Shuttle Run = 25ft / 7.5m out and back Active: Pull…

  Strength/Skill Weightlifting   Power Clean Every 3:00 x 4 Sets 1.1.1.1 @ 80-90% *Rest 10-15s b/t reps 1.1.1.1 Denotes a cluster set of 4 single repetitions. % is Based on 1RM Power Clean WOD “Piggyback”   For Reps: 14:00 AMRAP 12 Dual Dumbbell Power Cleans 22.5/15 18 Push Ups 24 Air Squats Active: 10…

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