WOD

  Strength Back Squat “back off week “ 3×5 @ 50-65 % After each set,  trainee will attempt AMAP push-ups stopping 1-2 reps before failure. AMAP = As many as possible. Male Rx On a 3 minute interval: min-0: 400m run min-3: 400m run min-6: 400m run min-9: 400m run min-12: wod 21-15

10 Minutes of 5-10-5 shuttle drills AMRAP 6 minutes: 10 Burpees 15 Yard Dumbbell Lunge Rest 2 Minutes AMRAP 6 Minutes: 10 Air Squat 10 Dumbbell Push Press ( *can sub for barbell if not enough dumbbells are available)  

With a running clock… AMRAP 5 12 Box Jump Overs, 24/20″ 12 Bar Facing Burpees 12 Front Squats, 115/95 Rest 3 Minutes AMRAP 5 10 Box Jump Overs, 24/20″ 10 Bar Facing Burpees 10 Front Squats, 115/95 Rest 3 Minutes AMRAP 5 8 Box Jump Overs, 24/20″ 8 Bar Facing Burpees 8 Front Squats, 115

Deadlift ( Back-off week ) 3×5 @ 50- 65% Ring/Strict Dips / Box Dips 5-8 reps Work 10x KB Swing @ 44# >/ 53# > 10x Push-up + 25x KB Swing @  44#> / 53# > 10x Push-up + 20x KB Swing @ 44#> / 53# > 10x Push-up + 15x KB Swing @  44#> / 53# > 10x Push-up + 10x

Strength Clean and Jerk 5×2 @ 50-60 % Back Squat “back off week “ 3×5 @ 50-65 % Work 5 Rounds Of 200meter run! 5 thrusters (115/95)! 10 pullups 20 walking lunges (45/25) Midline Plank Pulls  

Strength Walking Lunge 5×12 ( use Heavy Kettlebell) Push-ups 5×12 Work 3 Rounds 7 Front Squats 155/115# 400m Run 5 Front Squats 200m Run 3 Front Squats 100m Run Rest 1 minute between rds Midline.

Strength Dead-Lift, 5×5 ( light weight ) Work 60 Yd Walking Lunge (Plate Carry OH)! 60 Double-Unders 60 KB-Swings 60 Double-Under 60 Yd Walking Lunge(Plate Carry OH)!  

Strength Front-Squat, 5×3 @ 85 -90 % Pull-Ups, 5-5-5-5-5 Work For Time Power Clean 10-8-6-4-2 Front Squat  10-8-6-4-2 T-2-B 10-10-10-10-10 Run 200-200-200-200-200 M=155/W=105  

Skill 8-10 minutes of Double  Under Practice Strength Push-Press, 3-2-2-1-1-1-1-1 Work 2 Min AMRAP: KettleBell Swings 8 Min AMRAP 15 Burpee 45 Double-Under 2 Min AMRAP KettleBell-Swing (M=70/53, W=53/35)