Strength-

Hang Squat Cleans

5×5 ( progressive)

Choose the regional qualifying wod that you would like to try or re-do to support the games this weekend! 

Wod #1-

10 min AMRAP of:
30 Double-unders
15 Power snatch (75#/55#)

Wod #2-

15 min AMRAP of:
9 Deadlifts (155#/100#)
12 Push-ups (hand release)
15 Box jumps

Wod #3-

5min AMRAP of:
Squat clean (165#/110#)
Jerk

Wod #4-

10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats (120#/90#)
10 Muscle-ups 

Wod #5-

20min AMRAP of:
5 Power cleans (145#/100#)
10 Toes to bar
15 Wallball 

Wod #6-

7min AMRAP of:
Thrusters (100#/65#)
Chest to bar pull-ups 
3 / 6 / 9 / 12 / 15 / 18 / 21 …..

Strength-
Front squat
20-5-15-5-15-5-20
(use a higher weight for the 5 rep set)

Wod-
500 m row
50 double unders
400 m row
40 double unders
300 m row
30 double unders
200 m row
20 double unders
100 m row
10 double unders

OR
50 box jumps
50 double unders
40 box jumps
50 double unders
30 box jumps
30 double unders
20 box jumps
20 double unders
10 box jumps
10 double unders

Post weight/time to “comments”

Wod-

3Rds:

30 Wall Balls

30 Below the Knee Squat Snatches (movements initiates with barbell below the knees)

Post time/weight to “comments”

Strength-

Shoulder Press 5×5

Wod-

‘Helen’

3Rds:

400 M Run

21 Kb Swings (53#/35#)

12 Pull Ups

Post time/weights to “comments”

Strength-

Sumo Deadlift High-pull

10-8-6-4-2 (progressive)

Wod-

Air Force Wod

20 Thrusters (95#/65#)

20 SDHP

20 Push Jerks

20 OH Squats

20 Front Squats

*Every min on the min you have to do 4 burpees*

Post time/weight to “comments”

Strength-

Back Squat- One rep max

Wod-

500 M Row

30 Squats

10 Deadlifts (275#/185#)

1000 M Row

10 Deadlifts

30 Squats

500 M Row

Post time/weights to “comments”