WOD

A) 5 min @ 90%
– Row 500m
– 30 RKB swings (53/35)
– AMRAP double unders in remaining time
R3M
5 min @ 90%
– 800m run
– AMRAP burpees to 6” target
R3M
5 min AMRAP
– Row 500m
– 30 RKB swings (53/35)
– AMRAP double unders in remaining time
R3M
5 min AMRAP
– 800m run
– AMRAP burpees to 6” target

*Try and score the same your second time through.

B) 3 sets for quality:
– 20 hollow rocks
– 20 banded pull aparts
– 5 TGUP sit-ups each side

A) E3MOM x 3 sets
– 10 back squats
*Pick a weight you think you can stay at for 3 sets.

B) EMOM x 4-6 sets:
1: 6 pull-ups + 4 burpee box jump overs (24/20”)
2: 6 DB thrusters (55/35) + 4 burpee box jump overs
3: 12/9 cal row

• RX+ perform 1-3 muscle-ups instead of pull-ups. Pick a number and stay with it. Also up row to 15/12 calories.

For time w/ a partner:

– 800m run (together)

+

– 10 rounds (one person at a time – 5 each)

• 250/200m row
• 5 deadlifts (155/105, 135/95, 115/75, 95/65)
• 5 hang power cleans
• 5 shoulder to overhead
• 5 burpees over the barbell

+

– 800m run (together)

A) EMOM x 5 sets:

– 1-2 front squat @ 65-85%

*building by 5% each set

+

E2MOM x 4-5 sets:

– 1 front squat @ 85-95+%

*build to a heavy rep based on form and feel

 

B) 3 sets for quality:

– bent over hand over hand sled pull (length of floor)

– 12 x tall kneeling alternating KB press (6/side)

– 6-8 x strict toes to bar

– 16 x front rack reverse lunges

A) E3M x 4 sets:

– 3-5 bench press @ 20X1

– 3-5 supinated weighted pull-ups

*stay slightly heavier than last week on BP.  

 

B) E3M x 3 sets:

– 6 sumo deadlifts @ 21X1 (at 55% 1RM DL)

– 10 DB tricep rollback extensions @ 21X1

*SDL are 5% heavier than last week.

 

C) For time:

– 10-20-30-40-50-40-30-20-10 double unders

– 5 toes to bar

*Complete 5 T2B after every set of double unders.

*Scale to 2x singles.

A) E2MOM x 8 sets:

– power snatch + hang squat snatch + overhead squat

 

B) Every 5 minutes x 4 sets

– 6 TnG power clean (building per set)

– 6 burpee + box jump overs (24/20”

– 200m sprint (AFAP)

A) EMOM x 8 min
– 1x split jerk @ 70-80%
*pause 1-2 seconds in receiving position before recovery steps.

B) EMOM x 4-6 sets:
1: 8-10 push press (115/75, 95/65, 75/55)
2: 12 walking lunges (70/44/hand)
3: 12/9 cal row

*RX+ perform 15/12 cal row.

C) 2-3 sets:
– 20 reverse snow angels (2.5/hand)
– 20 hollow rocks

A) E2MOM x 8 sets:
– power clean + hang squat clean + front squat
*Build to a heavy set.

B) Every 6 min x 3-4 sets @ 80-90% :
– 400m run
– 10 pull-ups
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 10 burpees over the bar

*Deadlifts should be UB with good form. Scale weight as needed.
*RX+ perform CTB pull-ups and use 275/185.
*Keep times similar.