Competitive WOD

1.Work up to a heavy 3 rep strict press. Then hold 3×3 across sets. 2. 3 rft 15 pullups 15 burpees 15 kbs 53/35 3. 20 TGU

1.Back Squat 3×3 @90% 2. For time 10-1 deads 225/155 1-10 hand stand push ups 3.5 min weighted plank across 4. 5×40 Unbroken wallballs 5.:45 hard 1:15 easy on AB x5

“Spicy Tuna” 1. 4 min to complete 21 thrusters @135/95 21 TTB Rest 1 min 3 min to do 20 clean and jerks Rest 1 min 2 min to do 15 snatches Rest 1 min ME 1 min row for meters 2. 6×6 UG C2B rest :45 between sets 3. Tabatta weighted plank 4. 10-1

1.Front Squat build to a heavy 3 then hold that 4×3 2. “Cindy is Angry” 10 amrap 5 strict pullups 10 pushups 15 goblet squat 35/26 3. Back rack jerk 15 min work to a heavy 3 rep 4. For time 5×30 Uunbroken wallballs 20/14

1. Fitness testing 400m ball run ME pullups ME pushup ME in :60 situps Tabata air squats Score lowesr round 2. Emomx15 Min 1: 15 bj step down Min 2: 30 du’s Min 3: 10 K2E Comp 3.5×3 bench press 4.SA DB row 8 reps 4 sets

1. Snatch x15 min work to heavy 3 2. 3 rep max Back Squat 3. 85% of 2. 4×3 4. 3 rft 25 thrusters 95/65 25 Cal row 5. 5x500m row rest 1:30 between

1. Emomx10 2 power cleans, start at 60% and add 10 lbs each minute. If a fail, lower by 5lbs and finish the emom 2.amrap 12 10 c2b 15 kbs 53/35 10 goblet squat with kb 3. Weighted planks 4. Muscle up progressions

1.5 rm front squat w 3 second hold in bottom 2. 2×5 front squat 85% of 1. 3. 3 rft 30 wallballs 20/14 15 STOH 115/85 30 walking lunges with ball held in OH 4. Emomx6 10 TTB 30 du’s 5. 3x 25 GHDSU

1. Front Squat 2 sec pause 5rm 2.2×5 75% of 1. 3. 7 minute AMRAP 5 burpees 15 wall balls 20/14 30 double unders 4.3 RNFT 10 strict TTB 10 V-ups 10 GHDSU 10 back ext

Remember Comp training night 6:30PM!!! 1. Push press find 20 rep max 2. Push press 2×10 with your 20 rep max weight 3. AMRAPx6 3 strict pull-ups 6 push-ups 9 air squats rest 3 min AMRAPx6 9 wall balls 20/14 6 burpees 3 ring dips 4. weighted plank for 5 min. each fail, increase the