WOD

Strength 1: Alt Squat Complex

3 sets (for quality) of

5/5 Cossack squats

5/5 waiter squats

Adding weight as appropriate

Strength 2: DU OH Complex

Alternating OTM for 10 min (5 rds)

Min 1: 50 double-unders

Min 2: 3 push presses + 3 push jerks

Metcon: "Lateral Damage"

5 rounds of

9 hang squat cleans (95/65#)

7 shoulder-to-overheads

5 lateral burpees-over-bar

Strength: bench press

Build to heavy set of 5

Metcon: "Power Wheels"

AMRAP in 3 min of

9/6 cal bike (or 11/9 cal row)

12 power snatches (95/65#)

---- 3 min rest ----

AMRAP in 3 min of

9/6 cal bike

8 power snatches (115/85#)

---- 3 min rest ----

AMRAP in 3 min of

9/6 cal bike

4 power snatches (135/95#)

Strength: 3-Pause Power Clean + PC Complex

E2min, 5x

1 triple-pause* power clean

1 power clean

*2 seconds @just below knee, pockets, catch

Metcon: "Snack Bar (Row)"

3 rounds of

500m row (or 0.7/0.6 mi bike)

10 power cleans (155/105#)

500m row (or 0.7/0.6 mi bike)

10 push jerks (155/105#)

Strength 1: box+ complex

3 sets of 6/side one-KB lateral box step-ups

20-second hollow hold

6 turf lengths suitcase carry (change halfway)

Strength 2: back squat

Build to heavy set of 5

Metcon: "Taco Bell"

AMRAP in 9 min of

35 double-unders

25 air squats

15 KB swings (53/35#)

Metcon: "Klepto"

Four rounds of

27 box jumps (24/20")

20 burpees

11 squat cleans (145/100#)

In honor of U.S. Air Force Maj. David “Klepto” Brodeur, 34, who died in Afghanistan in 2011

Metcon 2: class sled cash-out

10 lengths each, partitioned however

Strength: Oly Cycling

Alternating E90sec, 4x (12 min)

Interval #1:

1 high hang power snatch

1 hang power snatch

1 low hang power snatch

1 power snatch

Interval #2:

1 high hang power clean

1 hang power clean

1 low hang power clean

1 power clean

(starting @50% 1RM on each lift - separate loadings - build to a heavy on both for the day)

Metcon: "Smash Mouth"

3 rounds of

800m row or 1.4/1.2 mile bike

21/18 cal bike or 24/21 row

5 rounds of "Bergeron Beep Test"

> 7 thrusters (75/55#)

> 7 pull-ups

> 7 burpees

Strength: Tempo Front Squat

1 rep (@52XX) OTM, 9x

Metcon: "Singled Out"

1-minute stations, 3 rounds of

Wall balls (20/14#)

Alternating DB snatches (50/35#)

Box jumps (24/20")

Single-arm DB clean and jerks (50/35#)

Cal row

Rest

Metcon: "Turkmenistand Up"

AMRAP in 40 min (in pairs) of

1 muscle-up each (or 2 pull-ups each)

10 KB swings (53/35#)

10 OH plate lunges (45/35#)

10 toes-to-bar

10 hand release push-ups

10 burpees

(splitting reps as preferred)

Strength 1: DB Bench/Row Circuit

7-7-7 per side of

One-arm DB bench press R, L

One-arm DB bent-over row R, L

Strength 2: 10-sec Pause OHS

1-1-1-1-1

Metcon: "Double-Jointed"

AMRAP in 16 min of

15 overhead squats (95/65#)

30 double-unders

15 deadlifts (95/65#)

30 double-unders

Strength: 4 sets (for quality) of

10 horizontal ring rows

10-20 second ring support (top) hold

Metcon: "Sea Horse DU"

3 rounds of

1 mile bike (or 800m row/ski)

800m row/ski (or 1.5 mile bike)

100 double-unders

20 burpee box jump-overs (24/20")