Competitive WOD

Rest/recovery day Mobility 60 min Try this …… Or this…..

Body weight back squat ladder rest 5 min 3/4 body weight push press ladder rest 5 min 1.5 BW deadlift ladder AMRAP :30/1:30 rest Clean and Jerks 3 rounds 225/155 3 rounds 185/135 3 rounds 135/95 3×12 GHD bench press

1. “Selfie” 3 rounds 7 C2B pull ups 15 Box Jumps 24/20 29 Double unders then 3 rounds 7 C2B pull ups 15 Cal row 34 Wallballs 20/14 for time 2. EMOMx10 3-5 deficit HSPU 200M sprint

1. Find 5rm front squat 2. 8 min AMRAP 2 clusters ( clean to thruster) 135/95 2 bar over burpees 4 clusters 4 bar over burpees 6 clusters 6 BOB etc….. 3. work up to a heavy snatch pull deadlift into a full snatch

FOR TIME 1-10 Clean and Jerks 155/105 with 1 round of Cindy in between sets 5 pull up 10 push up 15 squats Find 5 rep max unstable bench 5K not for time

1 hour mobility RECOVERY DAY

1.For time 75 Double unders 20 Power snatch 95/65 60 du’s 15 snatch 45 du’s 10 snatch 30 du’s 5 snatch 2.Emomx14 Even 3 Back squats Odd 3 high hang cleans

1.Amrap 20 8 Hand release push up 8 TTB 8 push press 135/95 8 kBs 70/53 2.C2B Progressions 6×7 :40 sec rest 3.For time Teams of 2 10 min Amrap Burpees to 6 inch target One works at a time

1. Work up to 3RM clean 2. 3 RFT 400M run 10 Muscle ups 25 wallball 20/14 3. 5×3 across front squats