Saturday

A) 20 minutes:

 Choose your weakest Lift and complete 1RM. 

B) Then:

5 x 50 Double Unders

Rest 60 seconds between each set.

C) 10 minutes: Skill Practice either:

Ring Dips

HSPU

Friday

Partner WOD

"3 evil sisters"

Fran: 

21/15/9

Thrusters (45/30)

Pull-ups

Diane:

21/15/9

Deadlifts (100/75)

HSPU

Karen:

150 x WallBalls 

Both team members must complete full reps each for Fran before moving onto Diane, then finish with Karen.

You can split it however you like but must do entire amounts for each WOD. It is not half each. 

For total time 

Thursday

5 rounds of:

AMRAP 3 mins:

3 x Power Cleans (70/50)

6 x Front Squats

9 x Push-ups 

Rest 2 minutes between AMRAPs and record total rounds 

WOD Courtesy of Crossfit Football

Wednesday

21/15/9

OH Squats (40/30)

Toes to Bar

400m

Tuesday

"Ogar"

AMRAP 14

3 x Snatches (60/45)

1 x Muscle up (3 x Strict P/U, 3 x R/D)

12 x WallBalls 

Saturday

50/40/30/20/10

Squats

Double Unders

200m KB Carry (24/16)

Friday

Partner WOD

Partner Holleyman - (round for round)

30 RFT:

5 x Wall Balls
3 x HSPU
1 x Power Clean (100/75)

Thursday

4 RFT

12 x Shoulder to Overhead (60/45)

12 x Bar facing Burpees

400m

Wednesday

3-3-3-3-3 Back Squat

Then: 

10/8/6/4/2

Back Squat* (60/45)

200m

* Bar racked from floor, not squat rack.

Tuesday

For reps:

3 Mins - SDHP (40/30)
3 Mins - Toes to Bar
3 Mins - Bear Crawls
3 Mins - Wall Balls
3 Mins - KB Swings (24/16)

Monday

15 minutes: 1rm Thruster

4 RFT

10 x Thrusters (40/30)

10 x Box Jumps (26/24")

Saturday

5 x 3 Snatch (with pause)

Then

10/8/6/4/2

Ring Dips

KB Snatch

Front squat (40/30)

Friday

'Partner WOD'

AMRAP 25 Minutes:

Buy in - 100 x Double Unders each

Then in remaining time, alternate rounds for AMRAP of:

6 x Power Cleans (70/50)

8 x Toes to Bar

10 x Burpee Box Overs

Thursday

AFAP 20 minutes:

50 x KB Swings

40 x Push Press (40/30)

30 x Box Jumps

20 x Ring Dips

10 x HSPU

20 x Ring Dips

30 x Box Jumps

40 x Push Press

50 x KB Swings

If round is completed within time period complete AMRAP in remaining time:

muscle ups or wall walks.

Wednesday

"Rolling Cindy"

AMRAP 20

10 x Pull-ups

20 x Push-ups

30 x Squats

400m

Tuesday

3-3-3-3-3 Dead Lift

Monday

As many minutes as possible:

OTMEM:

9 x thrusters (40/30)

9 x pull-ups

Saturday

3 x 3 Back Squat at 3RM

4 x 10 Back Squat at 60% of 1RM

(2 sec down/ 2 sec up)

6 x 2 min on/ 2 min off:

200M

10 x Front squat (40/30) 

AMRAP Tech Burpees

Friday

Partner WOD:

As far as possible - 20 minutes, 1 x person working at a time:

50 x Squats
40 x Pullups
30 x Box Jumps

50 x HR Pushups
40 x Wall Balls
30 x OH Squats (40/30)

50 x Burpees
40 x Hang Clean & Jerks (40/30)
30 x Muscle Ups (3 x Strict Pullups + 3 x Ring Dips)

Thursday

3-3-3-3 Strict Press 

Then 

10,8,6,4,2

Thrusters (40/30)

HSPU

Toes to Bar

Wednesday

5 RFT

400m
15 x Burpee Box Jumps

25 minute cut-off

Tuesday

10 minutes: 1RM Snatch grip Deadlift

Then-

AMRAP 12:

3,6,9,12 etc

Power Snatch (60/45)

Pull-ups 

Monday

In 5 Minutes complete:

200m

10 x Hang Power Cleans (60/45)

30 x Double Unders

As many pistol squats as possible in remaining time.

Repeat the above x 2 (15 mins total)

Saturday

10 minutes: 1RM Jerk

Then-

6 x Rounds:

200m

8 x Ground to Overhead (60/45)

Rest 60 seconds

Friday

Partner WOD - AMRAP 20

4 x Rounds "Cindy"

1 x 400m

Thursday

3 x Rounds for Max Reps:

1 x min - KB Swings

1 x min - Knees to elbows

1 x min - Box Jumps

1 x min - Push Press (50/35)

1 x min - Rest