WOD

A) 2 sets:

7 min AMRAP @ 90%

– 1000/750m row

– In your remaining time cycle:

• 5 pull-ups
• 10/7 perfect push-ups
• 15 air squats

R3M

7 min @ 90%

– 800m run

– In your remaining time cycle:

• 5 burpees
• 10 sit-ups
• 15 RKB swings (53/35)

R3M

 

*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

*TGUPSU are heavier than last week.

A) E2M x 3 sets:

– 3 position snatch @ 55-65%

(high, hang, floor)

+

E2M x 3 sets:

– 2 position snatch @ 70-80%

(hang, floor)

+

E2M x 3 sets:

– 1 snatch 85-90+%

*Work from the power snatch if overhead squat mobility is limited.

 

B) Every 6 min x 3-4 sets:

– 500/400m row

– 12 overhead squats (115/75, 95/65, 75/45)

– 12 burpees over the barbell

A) E3M x 3 sets:
– 10 strict overhead presses
– 10 bent over supinated barbell rows

B) E2M x 4-6 sets @ 90%:
– 200m run
– 6-10 rings dips

C) EMOM x 8 min:
1: 8-12 V-ups
2: 45-60 second floor FLR

A) E3MOM x 3 sets
– 10 back squats
*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.
*Last day for 10s.

B) Every 3 minutes x 4-6 rounds:
– 8 pull-ups
– 10 thrusters (95/65)
– 12 burpees
– 30 double-unders

A) E3MOM x 4 sets

– 10-8-6-4 deadlift (50-60-70-80%)

– 10 DB Z-press

 

B) 3 sets for quality:

– Heavy DB complex: 6 cleans + 6 FR forward lunges + 6 shoulder to overhead

– Sled drag down and back (heavy but steady)

– 6-8 toes to bar with pause at bottom

– 10/side bent over DB rows

A) EMOM x 10 min

1: 2-3 bench press

2: 2-3 supinated weighted pull-ups

 

*Start where you ended on last week’s BP and WPU.

 

B) Every 3 minutes x 4-6 rounds:

– 30 double unders

– 8 pull-ups

– 10/7 perfect push-ups

– 12 box jumps – SD (24/20”)

 

RX+ perform 8 CTB bar pull-ups.

 

C) Accessory – 3 sets:

– 10 bicep curls (BB or DB)

– 10 shoulder raises

A) E2M x 3 sets:
– 3 high hang snatch (55-65%
+
E2M x 3 sets:
– 2 hang snatch (70-80%)
+
E2M x 3 sets:
– 1 snatch (85-90+%)
*Work from the power snatch if overhead squat mobility is limited.

B) Every 90 sec x 5 sets each:
1: 200m run @ 95%
2: 20/15, 15/12, or 12/9 cal row @ 95%
*Row should put you around 60 sec of work.
*Big rower? Up to 24/18 cal.

A) E3MOM x 3 sets
– 10 back squats
*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.

B) Every 6 min x 3-4 sets @ 80-90%:
– 400m run
– 20 KB swings (53/35)
– 20 wallballs (20/14)