WOD

Strength 1: bent-over rows

8-8-8

Strength 2: banded strict explosive pull-ups

5-5-5

"Death 2Knell"

(compare to 10/14/16)

2k row

Plus burpees OTM (1 burpee at min 1, 2 at min 2...)

Strength: front squat

3 RM

Metcon: "AB See You in Hill"

A. 4x up/down Gould St.

B. 150 sit-ups + 150 double-unders (partitioned as desired)

C. 60 lunge box step-ups (45/35#) (barbell lunge + step-up)

Strength: strict press

3 RM

Metcon: "Meals and Wheels"

Alternating OTM for 15 min

6 lengths 2-arm waiter's walk (35/25# DBs, Rx+ 44/35# KBs)

12/10 cal bike (Rx+ 15/12 cal)

10 ring push-ups

Strength: clean complex

1 shrug from floor, 1 power clean, 1 hang clean

(every 90 sec, 8x)

Metcon: "Leggy Anti-Bellum"

AMRAP in 5 min of

KB Russian swings (53/35, Rx+ 70/44#)

5 burpees every break

---- rest 3 min ----

AMRAP in 5 min of

Plate pushes (45/25#)

5 knees-to-elbows every break

Strength: pistols

4 every 30 sec for 6 min

Metcon: "Overdub"

(c/o Comptrain)

5 rounds of

60 double-unders

30/25 cal row

15 overhead squats (135/95#)

Strength: dips

5 RM

Metcon: "The Chief"

(see 1/20/17)

AMRAP in 3 min of

3 power cleans (135/95#)

6 push-ups

9 air squats

---- 1 min rest ----

x5

Strength: false grip pulls

2-5 E2MOTM for 8 min

Superset: 8 hollow rolls

Metcon: "8 Track"

200m run

8 bar muscle-ups (burpee strict CTB pull-ups)

200m run

28 ball slams (25/15#)

200m run

38 sit-ups

200m run

18 CTB pull-ups

200m run

28 cal bike

200m run

18 toes-to-bar

200m run

Power: jump rope

Triple-under progressions

Strength: weighted step-up

5s-5s-5s (one leg at time) OTM

Metcon: "Four Square"

(c/o Comptrain)

4 rounds of

21 wall balls (20/14#)

18/15 cal row

15 box jump-overs (24/20")

12 DB snatches (35/25#)

Strength 1: HSPUs

10 strict for time (deficit, weighted, banded, part ROM, DB press, or neg)

Strength 2: bench press

5 RM

Metcon: "100 Thrusters"

100 thrusters (75/55, Rx+ 95/65#)

Strength: 3-pos power snatch

OTM for 7 min

Metcon: "The Afterlift"

(c/o Comptrain)

In 5 min

600m run then AMRAP

12 deadlifts (185/135#)

12 bar-facing burpees

---- 5 min rest ----

In 5 min 400m run then AMRAP

9 deadlifts (225/155#)

9 bf burpees

---- 5 min rest ----

In 5 min 200m run then AMRAP

6 deadlifts (275/185#)

6 bf burpees