21-18-15-12-9-6-3 reps for time:
– thrusters
– 200m run
*Thrusters should be at a weight to keep them unbroken. Follow up each set of thrusters with a 200m run.
WOD
EMOM x 8 minutes (4 sets) for max reps of:
Minute 1 = 30 second Wall Sit + Alternating Lunges
Minute 2 = Rest
+
EMOM x 8 minutes (4 sets) of:
Minute 1 = 10-15 Push Ups + Front Leaning Rest remainder of time
Minute 2 = Rest
+
EMOM x 8 minutes (4 sets) of:
Minute 1 = 30 Seconds of Dumbbell Romanian Deadlift + 30 seconds of Double Dumbbell Bent-Over Row
Minute 2 = Rest
+
EMOM x 6 minutes (3 sets) for max reps of:
Minute 1 = 30 second Hollow Hold + Straight Leg Sit-Ups
Minute 2 = Rest
E8M x 3 sets:
– 800m run (long loop at park)
– 5 sets of:
- 3 power cleans
- 3 front squats
- 3 push press
4-5 sets, 3 min AMRAP:
– 6 KB swings or ground to overhead
– 6/side bent over row
– 6 sprawls
– 18 double unders or 36 single unders or 27 lateral hops
R60S
*Pick up where you leave off
E3M x 4-8 sets
– 200m ish run (45-60 sec)
– 10 push press
– 10 jumping lunges
– 10 sit ups
For time:
– 400m run
– 50 goblet squats
– 400m run
– 50/35 perfect push-ups
– 400m run
– 30 power cleans
– 400m run
– 20 burpees
EMOM x 10 min (5 sets each)
1: 10-20 walking lunges
2: 5-10/side DB hang power clean
+
EMOM x 10 min (5 sets each)
1: 10-15 DB push press
2: 10-15 DB Romanian deadlifts
+
EMOM 5 minutes (5 sets)
– 30 double unders + plank hold for remainder of the minute
+
1 mile run for time
*This workout is meant to be completed with a running clock with no rest time between EMOMs.
21-18-15-12-9-6-3 reps for time:
– RKB swings
– waiters carry 50ft out and back
– burpees