Wendler Wk 2 - Press, BS

Baseline
Offset KB suitcase carry and OH carry
One arm KB front squats

Strength
A.  Press (90% = 175.5#)
125# x 3
140# x 3
160# x 3+ (8)
LT = 162# x 5

B. Back Squat (90% = 328.5#)
230# x 3
265# x 3
295# x 3+ (8)
LT = 302# x 6

C1.  BB Bulgarian Split Squats 3x10 each @ 135#
C2.  Wall Sits w/ 25 kilo plate 3 x 1 minute

Durability
Toe Hopping x 5 min total

Metcon

Work Capacity
5 RFT:
5 Deadlifts, 275#
10 Burpees
LT = 5:45, PR = 4:21
4:55

Field + CFE

Speed
A.  Push-offs
B.  Power Skips w/ jog return
C.  Lean Fall Run
D.  Rakes

E.  12 x 10 yard sprints, recover as needed to go all out
     12 x 20 yard sprints, recover as needed to go all out

F.  40 yard Parachute Sprints x 10 (w/ 10 yard build-up), recover as needed to go all out

Conditioning
G.  1 min on, 1 min off, 1 min on, 50 sec off, ... 1 min on, 10 sec off, 1 min on, 20 sec off ... 1min on, 50 sec off, 1 min on
Covered just under 6 and a half laps

Stamina

Stamina
EMOM x 20 minutes:
Odd minutes 50' Yoke carry @ Yoke + 280#
Even minutes 50' Farmer's carry @ Handles + 90#
Rx'd

Durability
Bottom-Up KB Side Plank 3 x 45 sec each side @ 13# KB

12.3 Oly + OHS Strength

Baseline
Box Jumps

Strength
A.  Power Snatch
1x3 @ 95#
2x2 @ 121# - 138#
3x1 @ 143#

B.  Power Clean and Jerk
1x2 @ 121#
5x1 @ 155# - 166# - 180# - 180# - 180#

C. OHS
7x2 @ 89# - 99# - 114# - 126# - 138# - 148# - 163#

Durability
Ab Wheel 3x10

Metcon

Work Capacity
For Time:
30 Back Squats @ 205# (BW)
Run 400 meters
30 Burpees
6:45

Field

A.  Push-offs

B.  Power Skips w/ jog return

C. 4 sets of 4 reps: 80-60-40's (meters)
Rest 1 min between reps and 2 min between sets
Complete in 38 secs or less
All rx'd except last one in 39.22 (due to a shit last turn)
Ran an extra one as rx'd after resting about 90 secs

D.  Hollows - sprint 20m, cruise 20m, sprint 20m x 8
*Rest as needed

Wendler Wk 1 - DL, FS

Baseline
Walking Sled Drag
In-place horizontal sprints

Strength
A.  Deadlift (90% = 415#)
270# x 5
310# x 5
351# x 5+ (15)

B.  Front Squat (90% = 256.5#)
165# x 5
190# x 5
225# x 5+ (8)

C.  Reverse Sled Drag 8 x 50ft @ sled + 180#
*Rest 30 sec btwn

Durability
Ankle Inversion/Eversion w/ band

Metcon

Baseline
Contralateral Core Lift
Banded Paloff Press

Work Capacity
10 Min AMRAP:
10 Supine Ring Pullups
10 Pushups
7 Rounds + 9
*Feet on box for first 3 rounds, on floor for the rest

Metcon + 12.2 - Oly

Baseline
Single Leg Lateral Jumps

Work Capacity
10,9,8,7,6,5,4,3,2,1 rep rounds of:
KB Swings, 44#
Jump Squats w/ KB, 44#
4:43

Strength
A.  Power Clean and Jerk
6x1 @ 175# - 183# - 197# - 175# - 183# - 197#

B.  Power Snatch
4x2 @ 122# - 122# - 133# - 133#

Durability
Towel Neck

Wendler Wk 1 - Press, BS

Baseline
Ankle Band Walks
1 Arm OH KB Carry
1 Arm Bottom-Up KB Carry

Strength
A.  Press (90% = 175.5#)
115# x 5
130# x 5
150# x 5+ (10)

B.  Back Squat (90% = 328.5#)
215# x 5
245# x 5
280# x 5+ (12)

C.  BB Hip Thrusts 4x10 @ 225#

Durability
2 sets each leg:
Banded Hip Flexors x 20
Banded Quick Steps x 15
*no rest between the 2 exercises for each leg

Metcon - Crossfit Disco

Baseline
3 Sets:
Single Unders x 200
Dead Bugs x 6 each side

Work Capacity
For time:
10,9,8,7,6,5,4,3,2,1 rep rounds of:
Power Cleans, 155#
Pullups
LT = 13:58
13:22

Durability
Banded Sprint Steps - one step and quick steps

Speed Ladder + Beep

A.  Speed Ladder

B.  Beep Test
L10 S2

C.  2 x 100 yard barefoot jog

Metcon - Death by Burpee w/ 20# vest

Work Capacity
Death by Burpees w/ 20# vest
LT = 13 rounds + 8
14 Rounds + 9

12.1 - Oly

Baseline
Hip Flexors x 200 ea
Pedal Wheels x 200 ea

Strength
A.  Power Snatch
1x2 @ 120#
3x1 @ 140# - 150# - 150#

B. Power Clean and Jerk
4x1 @ 155# - 165# - 180# - 180#

Metcon

Work Capacity
Complete 4 three minute rounds for reps w/ 1 min rest between:
10 Ball Slams, 40#
10 V-Ups
10 Back Extensions w/ 25# plate
6 Parallette Shoot-Throughs
2 R + 1
2 R + 1
2 R + 3
2 R + 4