WOD

A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

• Level III: 30-50ft handstand walk
• Level II: 20 HS nose and toes shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: Max effort muscle up + 2 dips in 45 sec
• LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
• Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) Every 8 minutes x 3 sets at 80-90% pace:

– 800m run

– 30 RKB swings (70/53)

*Keep times as similar as possible.

A) E3MOM x 5 sets

– 10 DB floor press @ 2111

– 6-8 bent over supinated BB row

– 8-12/side standing banded shoulder flys

 

B) EMOM x max effort

– Row 8/5 cal and build one calorie per minute until failure

R2M, from failed minute

– Complete 5 burpees to a 6” target and add one burpee per minute until failure

 

*Score is total completed minutes.

A) E2MOM x 8 sets

– 2 cleans + 1 jerk @ 55-90+%

 

B) 5 rounds for time:

– 200m run

– 5 power clean and jerks (135/95)

– 30 double unders

 

*RX+ bump weight to 155/105.

A) E2MOM x 5 sets
– 4 back squats @ 80-85%
*Go up on weight from last week.

B) E3MOM x 4-6 sets:
– 15/12 cal row
– 12 wallballs
– 9 toes to bar

A) E3MOM x 5 sets:
– deadlift
Set 1 – 8 reps @ 50%
Set 2 – 6 reps @ 60%
Set 3 – 4 reps @ 70%
Set 4 – 2 reps @ 80%
Set 5 – 2 reps @ 90%

B) 3 sets for quality:
– 3-5 atlas stone ground to box (40-48” tall)
– Max effort strict dips (accumulate at least 10 reps)
– 10/side single arm DB cross body RDL

C) 3 sets:
– 1 lap banded partner sprints (AFAP)
*All out. Use black band.

A) E2MOM x 3 sets:

– 2 power snatch + 1 overhead squat @ 60-70%

+

E2MOM x 6 sets:

– 1 snatch 75-95+%

 

B) E2MOM x 5 sets:

– 5-4-3-2-1 push press

*Build to a heavy single rep.

 

C) 3 sets for quality:

– 6-8 BB good mornings @ 20X1

– 30 sec L-sit accumulation on rings/parallettes/boxes

– 30-60 sec side plank per side

A) E2MOM x 3 sets:

– 2 x clean w/ 2 sec pause at knee + clean @ 65-70%

+

E2MOM x 6 sets:

– clean @ 80-95+%

*Build to a single heavy rep.

 

B) Every 3 min x 4-6 sets:

– 200m run

– 5 power cleans @ 65-70% 

– 7 box jump overs (24/20”)

– 9 toes to bar