A) E3MOM x 15 min (5 sets)
– strict overhead press x 3-5 reps @ 2111
– weighted pronated pull-ups x 3-5 reps @ 2111
B) 3 rounds not for time:
– 1 length hand over hand sled pull (heavy but fast)
– 30 single leg glute bridges (15/side) @ 1011
– 2 laps suitcase carry (1 lap/side)
– 16 TGUP sit-ups (8/side)
– 20 standing pallof presses (10/side) @ 1011
A) Every 10 minutes x 4 sets @ 80-90%:
– Row 500m
– 15 deadlifts (225/155)
– 20 weighted sit-ups (35/25lb plate overhead)
– 400m run
B) EMOM x 6-8 min (3-4 sets)
Station 1: 10 neutral grip ring rows @ 2111
Station 2: 45 sec prone position plank
A) E3MOM x 5 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 3-4 @ 85+%
*If you completed 4 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.
*After every set perform 8-10 banded rows w/ a pause.
B) Three sets for max reps:
90 seconds of the following…
– 9 burpee box jump-overs + max reps of perfect push-ups
R30S
90 seconds of the following…
– 9 burpee box jump-overs + max reps of alternating DB snatch (50-75/30-45)
R30S
90 seconds of the following…
– 9 burpee box jump-overs + max reps of toes to bar
R30S
A) Every 2.5 minutes x 5 sets – back squat
Set 1: 10 @ 65%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 6 @ 80%
Set 5: 4-6 @ 85+%
*If you completed 6 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.
B) EMOM x 15-21 min (5-7 sets)
Station 1: 12/9 cal row
Station 2: 8-10 KB front rack reverse lunges (53/35/hand)
Station 3: 5-10 supinated strict pull-ups
A) Clean & jerk tech work
B) Every 2 minutes x 16 min (8 sets)
– 1 hang squat clean + 1 squat clean + 1 split jerk
*Pause 2 seconds in split jerk receiving position
C) 3 rounds for time:
– 400m run
– 10 shoulder to overhead
– 50 double unders
*Shoulder to overhead weight should be tough for a set of ten but UB on at least the first set.
A) Build to a heavyish squat clean + thruster in 6-8 reps
B) 3 sets:
– 3 thrusters (heavier than WOD)
– 6 cal row
– 9 double unders
Rest as needed
C) Open WOD 17.5
10 rounds for time:
– 9 thrusters (95/65)
– 35 double unders
Join us for the final round of FRIDAY NIGHT LIGHTS going down tonight at 6:30pm! Come help cheer on our Open athletes!
A) E3MOM x 15 min
– 8 Romanian deadlifts @ 20X1
– 8 seated DB Arnold presses @ 21X1
– 4-8 strict toes to bar 2110 (no bottom swing)
B) 20 minutes constant movement (60-70% pace):
– 15/12 cal row
– farmers carry down and back (70/53/hand)
– 30 sec bows and toes plank
– 200m run
– DB waiters walk (heavy)
– 15 sit-ups slow and controlled
– 10 walking lunges
*Focus should be to consistently move well. Don’t worry about rounds.
A) E3MOM x 5 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 3-4 @ 85%
*After every set perform 6-8 supinated bent over BB rows @ 2011
B) EDCF Capacity Test 3.0
Every 12 minutes x 2 rounds at 100%:
– 250m row
– 15 KB swings (70/53)
– 25 burpees (full extension @ top)
– 15 KB swings
– 250m row
C) 3 sets:
– 10 BB hip thrusts @ 10X1 (95-135/65-95)
Rest as needed