Year

2015

SKILL: V to Hollow Body – “Sally” version WOD: EMOM x 12 min 1 Deadlift @ 135/95 1 Power clean 1 Hang power clean

LIFT: Back Squat 5 x 10 @ 135/95 WOD: ANNIE 50-40-30-20-10 Double under’s Sit ups

SKILL: Agility ladder drills WOD: 21-15-9 thrusters @ 95/65 Step ups w/ bar in front rack

LIFT: 2 Snatch EMOM for 10 min. WOD: 4 Rounds 3 Broad Jump 6 Burpee tuck jumps 9 Ball slams @ 20/15

SKILL: 100m sprints x 5 WOD: 3 Rounds of… 1 min AMRAP strict press @ 50% 5×3 wt. 1 min AMRAP KB Highpull @ 24/16...

LIFT: OH Squat 5 x 5 WOD: AMRAP in 8 10 Deadlift @ 155/105 100m Run

SKILL: Turkish Get up 5 x 2 WOD: AMRAP in 15 5 V-ups 10 OH Squats @ 95/65 15 squat thrusts

LIFT: 3 Cleans EMOM for 10 min. WOD: 5 Rounds 5 KB thrusters – R @ 24/16kg 100m Run 5 KB thrusters – L 100m...

SKILL: squat ball WOD: 5 Snatch @ 135/95 40 Double under’s 10 Snatch @ 115/85 40 Double under’s 20 Snatch @ 75/55 40 Double under’s

LIFT: Front Squat – 5 x 5 WOD: AMRAP in 8 6 Paralette pass thru w/ push up & dip 12 Box Jumps @ 24/20