Workout of the Day
12 min AMRAP @85%:
– 10 KB snatches (53/35) 5R/5L
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
then
12 min AMRAP @85%:
– 10 front rack lunges (75/45)
– 10 KB swings (53/35)
– 500 m row
WOD
A) Strict Press Cluster @ 12X2; 2.2.2 x 3; rest 10 sec btwn reps/3 min btwn sets
B) For time:
Performance/Competition
Run 800 m
rest 2 min
for time:
60 Double Under’s
20 Pull ups
60 DU’s
20 Pull ups
60 DU’s
20 Pull ups
60 DU’s
rest 2 min
for time:
Run 800 m
Function
Run 800 m
rest 2 min
for time:
60 Double Under’s
15 Pull ups
60 DU’s
10 Pull ups
60 DU’s
5 Pull ups
60 DU’s
rest 2 min
for time:
Run 800 m
A) 4×2-3 HBBS – rest 3 min – Find your 2 rep max
B) 4 sets @ 90% for total working time:
– 250m row @ 90%
– 25 Russian KB swings (53/35)
– 8 Burpee over the box jumps (20/16”)
– Walk/rest 4 min
A) “Helen”
3 rounds for time at 100%:
– 400 m run
– 21 KB swings (53/35)
– 12 Pull-ups
B) Coach’s choice midline work
A) 3×6 Perfect TnG Deadlifts; rest 3 min
B) For time:
– 50 Double Unders (DUs)
– 10 Burpees to plate
– 40 DUs
– 10 Burpees to plate
– 30 DUs
– 10 Burpees to plate
– 20 DUs
– 10 Burpees to plate
– 10 DUs
– 10 Burpees to plate
A) 3 Heavy Push Jerks (off ground) + 9 sit-ups EMOM for 8 min
– Function (85/55), Performance (115/75), Competition (155-185/95)
B) 3 Heavy TnG Power Cleans + 6 Toes 2 Bar EMOM for 8 min
– Function (95/65), Performance (135/95), Competition (185/105)
C) 3 Heavy Front Squats (off ground) + 3 Lateral Burpees EMOM for 8 min
– Function (95/65), Performance (135/95), Competition (185/105)
*5 min rest between EMOMs
A) 1-3 Muscle-Ups EMOM for 8 min OR 4-6 strict pull-up/ring dip combo
B) 4 rounds at 90% effort:
– 12 KB snatch (53/35)
– 400 m run
– 12 Goblet squat
– rest 2 min
A) 1 clean 1st pull + 1 hang clean (below knee) + 1 jerk, 2-2-2-1-1-1; rest 90 sec
B) 5×2-3 Overhead Squat @ 21X1
C) 3×3/side Turkish Get-up, AHAP; rest as much as needed