634

WOD

Backsquat

Warmup

  • 5 @ 45 lbs.
  • 5 @ 75 lbs.
  • 5 @ 105 lbs.
  • 3 @ 135 lbs.
  • 3 @ 165 lbs.
  • 2 @ 185 lbs.
  • 1 @ 205 lbs.

Work Sets

  • 5 @ 227.5 lbs.
  • 5 @ 230 lbs.
  • 5 @ 232.5 lbs.

Shoulder Press

Warm Up Sets

  • 5 @ 45 lbs.
  • 3 @ 60 lbs.
  • 2 @ 70 lbs.
  • 1 @ 80 lbs.

Work Sets

  • 5 @ 90 lbs.
  • 5 @ 92.5 lbs.
  • 52 @ 95 lbs.

633

WOD

Backsquat

Warmup

  • 5 @ 45 lbs.
  • 5 @ 80 lbs.
  • 5 @ 105 lbs.
  • 3 @ 130 lbs.
  • 3 @ 155 lbs.
  • 2 @ 180 lbs.
  • 1 @ 205 lbs.

Work Sets

  • 5 @ 222.5 lbs.
  • 5 @ 225 lbs.
  • 5 @ 227.5 lbs.

Shoulder Press

Warm Up Sets

  • 5 @ 45 lbs.
  • 3 @ 60 lbs.
  • 2 @ 70 lbs.
  • 1 @ 80 lbs.

Work Sets

  • 5 @ 82.5 lbs.
  • 5 @ 85 lbs.
  • 5 @ 86.5 lbs.

630

Warmup

  • 5 minute row
  • 20 x squat

WOD

Backsquat

Warmup

  • 5 @ 45 lbs.
  • 5 @ 75 lbs.
  • 5 @ 100 lbs.
  • 3 @ 125 lbs.
  • 3 @ 150 lbs.
  • 2 @ 175 lbs.
  • 1 @ 200 lbs.

Work Sets

  • 5 @ 220 lbs.
  • 5 @ 222.5 lbs.
  • 5 @ 225 lbs.

Deadlift

Warmup

  • 5 @ 55 lbs.
  • 5 @ 80 lbs.
  • 5 @ 105 lbs.
  • 3 @ 130 lbs.
  • 3 @ 155 lbs.
  • 2 @ 180 lbs.
  • 1 @ 200 lbs.

Work Sets

  • 5 @ 220 lbs.
  • 5 @ 222.5 lbs.

629

Warmup

5 minute row

Snatch balance:

  • 5 w/ PVC
  • 5 @ 25 lbs.
  • 3 @ 35
  • 3 @ 45
  • 2 @ 55
  • 2 @ 65
  • 1 @ 75 lbs.

WOD

Snatch balance:

3 @ 85 lbs.

3 @ 87.5 lbs.

3 @ 90 lbs. (1, 2, 3)

3 @ 90 lbs.

3 @ 92.5 lbs.

627

Warmup

20 minute row

Power clean:

  • 5 @ 25 lbs.
  • 5 @ 45
  • 3 @ 65
  • 3 @ 85
  • 2 @ 105
  • 2 @ 120
  • 1 @ 130 lbs.

WOD

Power clean:

  • 3 @ 137.5 lbs.
  • 3 @ 140 lbs.
  • 3 @ 142.5 lbs.
  • 3 @ 145 lbs.
  • 3 @ 147.5 lbs.

626

Warmup

20 minute row

Sumo deadlift high pull:

  • 5 @ 21 lbs.
  • 3 @ 30 lbs.
  • 1 @ 40 lbs.

Overhead squat:

  • 5 w/ PVC
  • 5 @ 11 lbs.
  • 3 @ 20 lbs.
  • 3 @ 25 lbs.
  • 2 @ 30 lbs.
  • 2 @ 35 lbs.
  • 1 @ 40 lbs

WOD

5 rounds for time of:

  • Run 400 meters
  • 25 x Overhead Squat @ 45 lbs.
  • 25 x Sumo Deadlift High Pull @ 45 lbs.

Then, run an extra 400 meters.

Time: 38:46

625

WOD

Setup: small plyo box under bar; large plyo box on tall side side; kettle bell (handle, screw, 2×5 lb. plate); knee pads; place wall ball; place jump-rope and mat

  • 30 box jumps, 24-inch box
  • 30 jumping pull-ups
  • 30 kettlebell swings @ 35 lbs.
  • 30 walking-lunge steps

Setup: stow small plyo box, reset large plyo box

  • 30 knees-to-elbows

Setup: rack bar

  • 30 push presses, 45 lb.

Setup: stow bar

  • 30 back extensions
  • 30 wall-ball shots, 20-lb. ball
  • 30 burpees
  • 30 double-unders

Time: 32:03