Categories
WOD

Team Mannion

In teams of 3, “Mannion”

7 rounds for time, CAP 40:

400m run (both run)
29 back squats 60/40kg
(Split between the team)

Categories
WOD

Power clean

Skill and Strength

3 position power clean
(High hang, hang, floor)

Conditioning

AMRAP 18:

Run 200m
2,4,6,8,10,12 etc…
Power clean 60/40kg
(Rx+ 80/60kg)

Categories
WOD

Back rack lunges and AGOQ WOD 1

Strength

Back rack lunges 6-6-6-6-6

superset

Lateral raises 10-10-10-10-10

Conditioning

AMRAP 10:

8 thrusters 50/35kg
50 double unders

Categories
WOD

DB press and strict pullup progressions

Strength and Skill

Double DB press 10-10-10-10-10

superset

Strict pullup progression

Conditioning

14min AMRAP:

50 KB swings
50 shoulder to overheads 50/35kg
50 situps

Categories
WOD

Romanian Deadlift

Strength

Romanian deadlift 8-8-8-8-8

superset

50ft KB front rack carry

Conditioning

2 rounds for time, CAP 15:

10 deadlift 140/90kg
20 deficit hspu 4.5/3″
30 wall balls 9/6kg

Categories
WOD

Back Squat

Strength

Back squat 10-10-10-10

Conditioning

4 rounds, 1min at each station:

Calorie row/ski
Box jumps 24/20″
Burpees
Rest

Categories
WOD

Ring dip progressions

Strength and Skill

Ring dip progressions 5-5-5-5-5

superset

Single arm DB row 12-12-12-12-12

Conditioning

“Elizabeth”

For time, CAP15:

21-15-9
Squat clean 60/40kg
Ring dips

Categories
WOD

Deadlift and AMRAP

Deadlift 3-3-3-3-3

20min AMRAP:

100m shuttle run

5 pull-ups

10 pushups

15 air squats

Categories
WOD

Deload week

Deadlift

5@40%

5@50%

5@60%

Conditioning

For time, CAP 14:

400m run

Then, 21-15-9

Deadlifts 110/75kg

Over bar burpees

Categories
WOD

Front squats and Chiefish

Front squat

5@75%

3@85%

1+@95%

Conditioning

4 rounds of 3mins work:1min rest:

3 power cleans

6 pushups

9 air squats