4 sets 90% effort:
Row 400m
– 10 pull ups
– 12 burpees
– 14 KBS (53/35)
– 35 DU or power singles
R3-5M
WOD
A) EMOM – PC + jerk 65% of 1rm 1. 1. 1. 1 – 7mins
B) EMOM – 18-21 mins
1 – 1 MU + 4-8 ring dips (or 3 pull-ups + 4-8 ring dips)
2 – PS 1. 1 70% of 1rm
3 – Row 12cals
A) Deadlift – 3, 3, 2, 2, 1, 1; R2-3M
+
With a 3 minute running clock for 3 sets:
Run 400m then complete AMRAP of the following…
– T2B
– burpees
– DU
R3M
A) Back squat cluster 1. 1. 1; rest 15sec/rest 3mins x 3
+
4-5 sets, each for time
– 20 Row calories
– 20 Wall ball shots (20/14# – 10/9’)
Rest 3-4 minutes
A) EMOM – 10 mins
odd – close grip bench press 3-4 70% of 1rm @20X0
even – PC TnG x 5 60% of 1rm
B) EMOM – 10 mins
odd – DB push press 6-8 reps tough
even – FLR on DB’s 30sec
D) EMOM – 10 mins
odd – Row 12/10 cals
even – 4 KB snatches/side 53/35
A) 3 position snatch (ground, knee, hip)
Build to a heavy in 5-6 sets
+
8mins 90% effort
– 5 power snatchs (115/75, 96/65, 75/45)
– 10 box jump sd 24/20”
– 25 double unders
rest 4mins
8mins 90% effort
– Row 150m
– 5 burpee chin ups
– 8 KB swings 2/1.5pd – Russian
A) Build to a heavy rep in this complex in 4-6 sets
1 push press + 2 push jerk + 1 split jerk
B1) Close grip bench press 2-3×4 @ 30X1; R30S
B2) DB front rack reverse lunges x 12 alternating R2-3M
C1) 100 m farmers carry AHAP; R10S
C2) 10 heavy goblet squats @20X1; R20S
C3) AMRAP HSPU; R2-3M x 3 sets
10 min AMRAP @ 80-90%:
– 10 deadlifts (225/155, 185/115, 135/95, 95/65)
– 10 OTB burpees
– 400 m run
R5M
10 min AMRAP @ 80-90%
– 10 T2B
– 10 box jumps – SD 24/20”
– 400 m run
R5M
10 min @ 80-90%
– Row for meters OR AD for cal