WOD

Strength Front-Rack Weighted Walking Lunge 5×10 {moderate to heavy weight  and should be a challenge complete} { Double Kettlebell rack hold okay, but barbell prefered} Work For Time: 10-9-8-…1 Deadlift  225/155 Box Jump 24/20” *Athlete should focus on maintaining neutral s

Strength Push-Press, 5×3 80/85 % Pull-Up, 3-3-3-3-3 Work 9-Minute AMRAP 15 Wall-Ball 20/14# 30 Double-Under 200m Run For Time

Strength Dead-Lift, 5-5-5-5 Work  5 Rounds Of: 400m Run 6-Jerk 165lb/113lb 12-Pull-Up

Strength  10-10-10-10 Bent Over BarBell – Row Supersetted with Dips or Push-Ups (stopping just prior to failure. Work Interval Work: (Minute “On”, Minute “Off”) 8 Rounds Of: 2 Power-Cleans 30 Yard Sprint As many Burpees as possible in remainder of Minute. **Rest One Minute** (17

Strength {Testing}  1 RM Deadlift ( trainee  will take 15-25 mins to work-up to heaviest ) Trainee will focus on maintaining a neutral but tight spine during lifting attempts. Work 60 yd overhead walking lunge (plate) at 45/25 lb. 60 reps of double under 60 reps of kettlebell swing at

Strength  Push-Press, 3-2-2-1-1-1-1-1 Work  “The Chief” 5 Rounds of: AMRAP in 3 minutes 3 Power Cleans 135/95 6 Pushups 9 Air Squats 1 minute rest

Strength  Back Squat 3×5 60-75 % Max Rep Strict Dips ( advanced ring dips) Work FOUR Minute AMRAP; 7-Sumo-DeadLift-High Pull 7-C2B Pull-Up (M=95, W=63) —–REST 4 MINUTES—– WOD-2, FOUR Minute AMRAP; 6-Shoulder-To-Overhead 8-Toes-To-Bar (M=115, W=83) —&

Strength Find 1RM Clean and Jerk (* advanced) Find 1 RM Push- Press ( *beginners) {trainees have 15-20 minutes to find heaviest lift} Work 21-15-9 Hang-Power Clean/ Burpee! 135/83

Strength  Find 1RM Back Squat * ( 20- 25 mins to work up to heaviest Back squat.)  Trainee should move up in weight gradually and take adequate amounts of rest between maximal attempts. Work 8 Minute AMRAP: 10 1-Armed DB Snatch (Alternating) M=70/W=50) 30 Double-Unders Midline 30 leg