WOD

Monthly Mobility: 

Strength:
Deadlift/Sumo Deadlift.
*If conventional deadlift was done on Monday perform sumo.

WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions

MetCon: 21-15-9
Hang clean (any clean)
Box jumps

A) SDLHP 16/12kg – 60/50cm (step up allowed)
B) 30/20kg – 60/50cm
C) 45/30kg – 70/60cm
D) 60/42.5kg – 70/60cm

S&A WOD
Speed Press
Bench press (2sec pause)
9*3*50-70% ME

MetCon: 15 min AMRAP
5+ 5 One arm press
10 Strict pull ups/ring rows
20 straight leg weighted sit ups

Monthly Mobility:

Strength:
Back Squat

WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions

MetCon: “Air Force”

For Time

20 Thrusters (42.5/30kg)

20 Sumo Deadlift High-Pulls (42.5/30kg)

20 Push Jerks (42.5/30kg)

20 Overhead Squats (42.5/30kg)

20 Front Squats (42.5/30kg)

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

*Ask coach for scaling options

Monthly Mobility:

Strength:
Deadlift/Power clean.
1)Beginners (A) – 5×5 Deadlift with weight from elements.
2) Power clean 3-3-3-3-3 Start at 75% Clean and add weight each set

MetCon: 10 min AMRAP:
20 Lunges
10 Toes 2 bar
30 Air Squats

A) Goblet Lunges 16/12 kg – V-ups
B) Front Rack Lunges 30/20 kg – K2E
C) Overhead lunges 30/20kg – T2B
D) 45/30kg OH Lunges – T2B

Strength: Deadlift/Sumo Deadlift.
*If conventional deadlift was done on Monday perform sumo.

Establish 5RM
*If you did it last week WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions

MetCon: “Diane”
21-15-9 reps of
Deadlift 102.5/70kg
HSPU

*Ask coach for scaling options.

Strength:
Back Squat
Establish 5RM
*If you did it last week, WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions

Skill: Push press/jerk

MetCon:  10 min AMRAP
10 Alt. Pistols
5 G2OH
10 Toes 2 Bar

A) Goblet lunges – 10 SDLHP 16/12 kg KB- V-ups 
B) Pistols – 40/25kg – knees 2 elbows
C) rx’d 50/35kg.
D) Rx’d 80/45 kg.