WOD

A) Every 3 minutes x 5 sets:
– 5 back squats @ 32X1 tempo

*Start at 60% and build to a heavy set without breaking tempo.

 

B) 5 rounds for time:

– 200m run

– 16 wallballs (20/14)

– 8 pull-ups

A) Every 5 minutes x 3 sets:

– 16 front rack reverse lunges

– 6-12 strict handstand push-ups

– 6-12 strict supinated pull-ups

*Lunges should be at or heavier than last week’s heaviest set.

 

B) 3 sets for quality of:

– 1 length x seated hand over hand vertical sled pull

– 10 double KB iso front squats @ 3030 tempo

– 1 lap/arm suitcase carry

– 10 medball hamstring curls @ 3030 tempo

 

A) Every 3 minutes x 3 sets:

– 10 strict overhead press @ 2011

– 10 BB RDLs @ 2011

– 20 medball Russian twists from hollow position

 

B) EMOM x 3 sets

1: 12/9 cal row

2: 15 wall balls

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 12 KB swings (70/44)

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 9 burpees

 

RX+ row 15/12 cal w/ 20 wallballs, 15 KB swings, 10 burpees over rower.

Scaled cal row to 10/7 and/or lower reps to 12/9/6 if needed to keep pace.

 

3 minutes:

– 500/400m row

– Max RKB swings in remaining time (70/44)

R1M

3 minutes:

– 400m run

– Max double unders in remaining time

R1M

3 minutes:

– 500/400m row

– Max burpee pull-ups in remaining time (sub 3 burpee + 3 pull-ups, RX+ burpee MUs)

R1M

3 minutes:

– 400m run

– Max box jump overs in remaining time (24/20”)

R1M

3 minutes:

– 500/400m row

– Max DB snatch in remaining time (55/35ish)

R1M

3 minutes:

– 400m run

– Max wallballs in remaining time (20/14)

 

*Pace this so it is a constant stream of work. Manage your heart rate during rest periods. Keep run and row times the same.

A) E2.5M x 4 sets:
– TnG power clean cluster 2.2.2

R10S between cluster. All sets at or above heaviest weight you achieved last week with 3s.

 

B) Every 3 minutes x 4-6 sets @ 90%:

– 200m run

– 5 TnG power clean and jerk (155/105, 135/95, 115/75, 95/65, 75/55)

– 7 toes to bar

*Pick a weight that is tough but you can keep unbroken with.

A) E2M x 8 sets:

– 1 deadlifts @ 90-95%

*Deadlifts should be around 90-95 ish%. Focus on your set up and tension for each rep.

 

B) 3 sets for quality:

– 20 alt. front rack reverse lunges (all at heaviest weight from last week)

– 6/side TGUP sit-ups

– 10/side DB bent over rows

– 30-60 sec ring or floor FLR

 

 

 

A) Every 3 minutes x 4 sets:

– 10 seated DB/KB overhead presses @ 2110 tempo

– 8 strict supinated pull-ups

– 6/side wide stance banded twist @ 2110 tempo

 

B) 2,000m row tester

*Goal is to keep the pace you did for last week’s 1000m repeats.

 

C) 3 sets for quality:

– 10/side DB thinker curls

– 10/side DB tricep kickbacks

 

AMRAP 4

– 500/400m row

• 8 RKB swings
• 8 lunges

R2M

AMRAP 4

– 400m run

• 8 push ups
• 30 single unders

R2M

AMRAP 4

– 500/400m row

• 8 sandbag squats
• 8 burpees

R2M

AMRAP 4

– 400m run

• 8 toes to bar
• 8 box jumps

R2M

AMRAP 4

– 500/400m row

• 8 DB clean and jerk (4/side @ 55/35ish)
• 8 sit-ups