Skill Work: OH Squats & Deadlift

Overhead Squats 3-3-3-3-3

Ladder 12: (3,6,9,12,15...)
  • Deadlift (50% of 1RM)
  • Pullups
 
 












AMRAP 15
  • 10 Power Snatch (95/65)
  • 10 Hand Release Push-Ups
  • 10 Toes To Bar
  • 10 Box Jump Overs (24/20)
 
 







Skill Work
  • Deadlifts
  • Hang Power Cleans
  • Front Squats
  • Push Jerks

AMRAP 8
  • 5 Deadlifts (135/95)
  • 5 Hang Power Cleans (135/95)
  • 5 Front Squats (135/95)
  • 5 Push Jerks (135/95)

 
 


7 ROUNDS:
  • 10 Burpees  
  • 15 meter Bear Crawls

Hanging Leg Raises
  • 3 x Max unbroken reps, with no swing!
 
 




“There is so much good in the worst of us,
And so much bad in the best of us,
That it hardly behooves any of us
To talk about the rest of us.”
 Edward Wallis Hoch



Ladder 1-2-3-4-5-4-3-2-1
  • 30 m. shuttle run (alternating teams of 2)
  • Squat hold (One person per team should be at the bottom of a squat at all times while the other runs the shuttle)

Sumo Deadlift High Pull


  • 3-3-3-3-3
 
 

  • Excessive amounts of sugar in your diet has toxic effects, and processed fructose is far worse, from a metabolic standpoint, than refined sugar
  • Female mice fed a diet that contained 25 percent of calories from corn syrup had nearly twice the death rate compared to those fed a diet in which 25 percent of calories came from table sugar
  • Mice fed corn syrup also had 26 percent fewer offspring than their sugar-fed counterparts
           (read more)



For time:
  • 30 medicine-ball cleans, 20-lb. ball
  • 30 ring dips
  • 30 medicine-ball cleans, 20-lb. ball
  • 30 chest-to-bar pull-ups
  • 30 medicine-ball cleans, 20-lb. ball
  • 30 push-ups
  • 30 medicine-ball cleans, 20-lb. ball
 
 

Skill Work: Front Squat
  • practice with light reps to warm your hips up thoroughly for hard fast WOD to follow
4 Rounds (For Time):
  • 15 Toes to Bar
  • 25 Air Squats
  • 25 Box Jumps
 
 



"The modern diet is the main reason why people all over the world are fatter and sicker than ever before. Everywhere modern processed foods go, chronic diseases like obesity, type 2 diabetes, and heart disease soon follow."  read more



Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
 
 






Deadlift 2-2-2-2-2-2-2-2-2-2

Technique is paramount. Beginners use this as skill work. Everyone else put the priority on bar speed over heavy weight. Move the bar quickly while maintaining balance and posterior chain stabilization. No long slow pulls.




Annie   50-40-30-20-10

  • Double Unders
  • Abmat Situps
 
 





21 - 15 - 9:
  • Thruster (95/65)
  • Front Squat (95/65)
  • Wall Ball (20/14)