040721 WOD
A. Group warmup
B. Strict press
Every 1:30 for 9 minutes (6 sets):
3 reps
C. For time:
400m run
2 rounds:
10/8 strict HSPU
10 box jumps (30/24)
400m run
2 rounds:
10 kipping HSPU
10 box jumps
400m run
2 rounds:
10 deficit kipping HSPU (45/25)
10 box jumps
Time cap: 16 minutes
040621 WOD
A. Group warmup
B. Barbell complex
In 15 minutes build to a challenging weight (complex to be completed unbroken)
Deadlift + power clean + full clean + jerk
C. 10:00 AMRAP
1 Curtis P (95/65)
1 c2b
20 double unders
2 Curtis P
2 c2b
20 double unders
3 Curtis P
3 c2b
20 double unders..
Curtis P and c2b reps increase by 1 each round, double under reps stay the same at 20
Curtis P: power clean + lunge on one leg + lunge on other leg + push press
040521 WOD
A. Group warmup
B. Stamina Squats
EMOM x 8 minutes at 55-60% of 1RM front squat
Odd minutes: 10 back squats
Even minute: 5 front squats
C. Seven rounds for time:
8 burpees over DB
6 single arm DB OHS (50/35) (3/side) sub 6 goblet squats
2/1 ring muscle ups (sub 2/1 strict pull-ups and dips)
1:00 rest between rounds
