Every 8 min for 40 min OR
Every 10 min for 40 min OR
Every 12 min for 36 min:
– Row 500 m
– 20 heavy Russian KB swings 70/53
– Run 400 m
WOD
A) Strict Overhead Press
– Set 1 – 5 reps @ 50%
– Set 2 – 5 reps @ 60%
– Set 3 – 5 reps @ 70%
– Sets 4-9 – 3 reps @ 85-90%
– Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.
– last week of accumulation cycle
B) EMOM x 15 min
Minute 1 – Strict CTB pull-ups AMRAP +1-2
Strict chin to bar pull-ups AMRAP+1-2
Strict banded chin to bar pull-ups AMRAP +1-2
Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and toes to wall, or off box)
Minute 3 – Unbroken Double-Unders x 50 reps OR
60 power singles
Extra credit:
– 8-10 DB bent over rows @ 20X1; R30S between and after both arms
– 20 hollow rocks; R90S x 3 sets
**Power Clean Testing Day!**
A) Clean pull clusters 1.1.1 R10S/2M x 3 sets
– at over 100% of 1RM power clean, can partner up
B) Take 20 min and build to a 1RM power clean (end of cycle)
+
Row 1K @ desired 2K pace (or 90% aerobic capacity); R5M x 3 sets
*hold same pace as 500s
A) Every 2 minutes, for 10 minutes (5 sets):
– Back Squat x 4 reps @ 3-5% more than you used last Monday
+
Complete reps of 15, 12 and 9 for time of:
– 135/95 lb. Hang Squat Cleans
– Burpees Over the Barbell
+
Mobility:
– barbell quad mash out 1 min/side
– couch stretch 1 min/side
– 90° leg up bench stretch 1 min/side x 2-3 sets
1 min at each station x 3 sets
– Row for cal
– Wall balls (20/14)
– Box jumps – step down (24/20”)
– Straight legged medball sit-ups (20/14)
– Ring rows
Rest 1 min
*Score is total reps per 5 min
*Don’t drop DBs!
A) Power clean 1.1 x 5; R15S/3m
(compare to 6/16 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R90S x 4 sets
*Keep same pace as last week
+
Extra Credit
Three sets of:
– Deficit Romanian Deadlifts x 6-8 reps @ 2011 (feet on 45# plate)
– Rest 30 seconds
– Grounded hip bridges w/DB x 20-25 reps @ 2011
– Rest as needed
Every 8 minutes, for 40 minutes (5 sets) OR
Every 10 minutes, for 40 minutes (4 sets) OR
Every 12 minutes for 36 minutes (3 sets):
– Run 800 Meters
– 20 Kettlebell Swings (53/35)
– 10 Pull-Ups