WOD
5 Rounds for Time
400 M Run (Both Run together)
30 Box Jumps 24/20
30 Wall Balls 20/14
Right into..
42.30.18
Squat Clean 95/6
5 Ring Dips
STRENGTH
Hi Hang Power Clean + Hang Power Clean + 2 Jerks
5 Sets Working up to 60-70%
5 Sets @ 60-70%%
WOD
7 Hang Power Cleans 75/55
7 Pull Ups
3 Rounds
5 Hang Power Cleans 95/65
5 C2B Pull Ups
3 Rounds
3 Hang Power Cleans 105/75
3 Rope Climb
STRENGTH
Front Squat
3 x 5 Working up to 60-70%
3 x 5 @ 60-70%
WOD
16 Min For Max Reps
Min 1 - Alt Pistols
Min 2 - Calories on Bike
Min 3 - Barbell Jump Squats 45/35
Min 4 - Rest
STRENGTH
Test Day
Establish a Max Box Jump
500 Cal Row for Time
WOD
15 Min to Complete
100 M Run
1 Wall Walk
100 M Run
2 Wall Walks
100 M Run
3 Wall Walks
200 M Run
4 Wall Walks
200 M Run
5 Wall Walks
200 M Run
4 Wall Walks
100 M Run
3 Wall Walks
100 M Run
2 Wall Walks
100 M Run
1 Wall Walks
STRENGTH
Snatch Balance + OHS
5 Sets Working up to 90-95%
1 Set at your 90-95%
Snatch
8 x 1 Working up to 90-95%
2 x 1 @ 90-95%
WOD
13 Min Amrap
8 MB Squats 20/14
16 MB Box Step Overs 20/16
STRENGTH
Core and Shoulder Stability Cycle
2-3 Sets
8 Gorilla Rows w/ KB's (ea side)
1 Min Weighted Plank Hold
15 Banded Pull Aparts
20 KB SA OH March R/L
WOD
WOD 3 - 2024 Quarterfinals
For time:
3 Rounds
10 HSPU20 TTB
2 Rounds
10 Strict HSPU
5 Rope Climbs (15 ft)
1 Round
10 Chest to Wall HSPU
20 Ring MU's
WOD
"Extra Hot"
33 MIN AMRAP of...
400m Run ------> Partner Completes Max Wall Balls (20/14) (each complete)
[Switch]
12 Rope Climbs ---------> Partner Completes Max Russian Plate Twists (35/25) (Split Rope Climbs)
[Switch]
100 DL (135/95) ---------> Partner Completes a Plank Hold (Split DL reps)
[Switch]
100 Back Rack Lunges (115/75) Total ------> Partner Completes MB Sit Ups (Split Lunges)
*After the run portion, split reps however you want*
Plate twists, heels are to be above barbell during, Over and back = 1 Rep
STRENGTH
Hi Hang Power Clean + Hang Power Clean + 2 Jerks
7 x 1 Working up to 80-95%
WOD
2024 Quarterfinals WOD 2
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
STRENGTH
Core and Shoulder Stability Cycle
2-3 Sets
3 TGU ea Arm
10-15 Reverse Snow Angels (Use change plates if proficient)
3-5 Skin the Cats 10 Barbell Rolls Outs
WOD
2024 Quarterfinals WOD 1
4 rounds for max reps of:
1 minute of snatches 135/85
1 minute of rowing for calories
1 minute of dumbbell box step-ups 50's/35's, 20"/20"
1 minute of rest
STRENGTH
Front Squat
5.4.3.2.2.1
Working up to 85-95%
2 x 1 @ 85-95%
WOD
10 Rounds for Time
10 Thrusters 45/35
35 DU's
9 Thrusters 55/40
35 DU's
8 Thrusters 65/45
35 DU's
7 Thrusters 75/55
35 DU's
6 Thrusters 85/60
35 DU's
5 Thrusters 95/65
35 DU's
4 Thrusters 105/75
35 DU's
3 Thrusters 110/80
35 DU's
2 Thrusters 115/85
35 DU's
1 Thruster 135/95
