WODs

HEAVY DAY THRUSTERS FOR LOAD 2-2-2-2-2-2-2-2 start around 70% 1RM or above

For time: 20/27-cal. Assault bike27 deadlifts 55/85kg15/21-cal. Assault bike21 deadlifts 55/85kg10/15-cal. Assault bike15 deadlifts 55/85kg6/9-cal. Assault bike9 deadlifts 55/85kg

5 rounds for time: 63 double-unders15 box jump-overs 20/24inch9 hang squat cleans 35/52.5kg – Athletes must step down from the top of the box.

HEAVY DAY Push Jerk 5 sets for load, start around 65% 1RM 5-5-5-5-5 Pre-workout: On an 8:00 clock: Handstand walk/wall walk practice

Amrap 10 12 alternating DB snatches 15/22.54 bar muscle-ups

On a 20:00 clock: 10 rounds: 3 front squats start with around 50% 1RM1:00 calories on any machine Increase front squat load as desired.

For time: 25 burpees400-m weighted run 14/20lbs25 weighted pull-ups 14/20lbs400-m weighted run 14/20lbs25 handstand push-ups400-m weighted run14/20lbs25 chest-to-bar pull-ups400-m weighted run 14/20lbs25 burpees

AMRAP 9 10 Box jumps 20/2411 Sumo deadlift high pulls 30/42.5 – Athletes must step down from the box

3 rounds for time: 35/50-calories row150 double-unders50 walking lunges

5 Rounds for time: 20 Burpees over kettlebell20 Kettlebell swings to shoulder height 16/24