WOD

A) Press cluster TnG 1.1.1 R10S/3M x 3 sets (build from 70-90+%)

+

30 min AMRAP at 85%:

– 4 TGUP 2/arm (53/35)

– 8 box jump – SD 24/20”

– 12 RKB swings

– 24 DUs

– 400 m run

R1M

 

*Consistent pace on AMRAP

*Sub row dependent on weather

A) Power clean cluster TnG 2.2.2 x 4; R10S/3M

B) T2B strength work

Advanced:

B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)

B2) 6-10 strict T2B x 3; R30S

B3) 8-10 straight arm DB lat pulls x 3; R90S

Intermediate:

B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)

B2) 6-10 hanging knee to chest x 3; R30S

B3) 8-10 straight arm DB lat pulls x 3; R90S

Beginner:

B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)

B2) 10-15 reverse sit-ups x 3; R30S

B3) 8-10 straight arm DB lat pulls x 3; R90S

Optional

C) 20 sec AD very hard

– R3:40 x 3-4 sets

 

A) Back squat 1.1 x 4; R20S/3M

+

From 0:00 – 10:00

For time:

– 100 Wall ball shots – 20/14#, 10/9′

From 10:00 – 20:00

For time:

21-15-9

– Row calories

– Pushups

 

*There is an 8 min cap on each section.

 

A) 6-8 sets pause snatch; R90S building if able

– pause happens at knee cap

B) EMOM x 10 min:

E: 4-5 moderately tough power snatches TnG

O: 5 burpee box jumps 24/20″

C) EMOM x 10 min

O: 25 DU

E: 12/10 cal row

A) Power clean cluster TnG 2. 2. 2; rest 10sec/rest 3mins x 3 sets

B) Power clean and Jerk TnG (if able) into the jerk 1 rep every 20 sec for 4 min 73% of A

+

3 rounds increasing in effort:

– 400 m run

– 7-10 T2B

– 10 alternating DB snatches (45-75/15-40)

R3-4M

 

*goal is to decrease time each round

A) Back squat 3, 2, 1, 1, [1]; R2-3M

– go for something if feeling it

+

“Jackie” retest from 11/25/14

For time:

– 1K row

– 50 thrusters (45/35)

– 30 pull-ups

T2B skill/strength work

+

7-10 sets @ moderate effort:

– Row 250m

– 3 strict HSPU

– 200 m run

– 5 burpees

Rest 90 sec

 

A) EMOM x 5 min

– snatch balance off rack x 2 reps (easy-moderate weight/perfect form)

B) 3 position snatch (high hang, above knee, floor); 5-6 sets, R90S

+

For time:

– 50 DU

– 10 burpees

– 40 DU

– 10 burpees

– 30 DU

– 10 burpees

– 20 DU

– 10 burpees

– 10 DU

– 10 burpees