Warm-up Drills
Speed Rope 3:00
2 Rounds for Quality:
5 x Burpees Jumping Pull-ups
7 x Medicine Ball Cleans
9 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Hoostie''
Complete 5 Rounds of the following for time.
6 x Pull-ups - scaled blue band
6 x Dips - scaled static
6 x Push Press 40lbs
15 x Jump Squats 45lbs

3 x 5 bench press = 80 lbs

then…

50 double-unders
10 floor wipers @ 50% = 40lbs
40 double-unders
15 floor press @ 50% = 40 lbs
30 double-unders
10 floor wipers @ 50% = 40lbs
20 double-unders
15 floor press @ 50% = 40 lbs
10 double-unders
10 floor wipers @ 50% = 40lbs

3 x 5 squat = 160 lbs (5, 5, 4)

then…

run 250m
12 thrusters @ 42% = 67 lbs
10 burpees
run 250m
9 thrusters @ 42% = 67 lbs
7 burpees
run 250m
6 thrusters @ 42% = 67 lbs
3 burpees

5 x 3 power clean = 95 lbs

then…

10 – 1 power cleans @ 75% = 71 lbs
1 – 10 chest to bar pull-ups = used red/black bands

run 250m after 7 & 3 chest to bar pull-ups

Score: 8 of 9 cleans

Pre-Wod:
Bench Press 5-5-3-3-1-1

WOD:
6 Minute AMRAP
-10 Wall Ball Shot (#20/14)
-10 Ring Dip
6 Minute AMRAP
-10 Box Jump (24")
-10 T2B

"Kelly"

5 Rounds for time:

400M Run
30 Box jumps 24"/20"
30 Wallballs #20/#14

Time cap is 40 minutes

Day 14
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
15 -> 87,5 kg

Shoulder Press 3 sets x 5 reps
15 -> 37,5 kg

Power Clean 5 sets x 3 reps
15 -> 37.5 kg

4.3 mile run
Kettle bell swings to failure; 1 min rest after each fail. 100 reps.

Score = # of 1 minute rests

25, 25, 25, 15, 10

day 9

day 8