EMOM x 10 min
1: 12/9 cal row
2: 10-20 wallballs (20/14)
R2M
EMOM x 10 min
1: 5-10 burpees to target
2: 5/side DB hang clean & jerk + 5 toes to bar
R2M
EMOM x 10 min
1: 6-10 box jumps w/ step down (24/20″)
2: 10-15 KB swings (53/35)
WOD
A) Every 3 minutes x 5 sets:
– 6 strict overhead press @ 2011
– 6 BB RDLs @ 2011
– 6 strict toes to bar 2/ pause at bottom
B) 3 sets for quality:
– 10 atlas stone squats (stone at chest)
– 1 lap / arm suitcase carry
– 20 alternating DB death march
– max reps supinated strict pull-ups*
*Scale pull-ups with band so that you can complete at least 8-10 when fresh.
A) E2M x 8 sets:
– power snatch + overhead squat + hang squat snatch
*Start with a weight that moves easily and build to something tough but snappy.
*Receive in the power position if overhead squat is lacking mobility.
B) E2.5MOM x 4-6 sets @ 90%:
– 200m run
– 8 TnG power snatches (75/55)
– 20 double unders
*Goal is to complete each set in same 5 sec window.
A) “Fight Gone Bad”
3 rounds for total reps:
60 seconds of wallball (20/14)
60 seconds of sumo deadlift high pull (75/55)
60 seconds of box jump (20”)
60 seconds of push press (75/55)
60 seconds of row for calories
Rest 60 seconds
B) 3 sets for quality:
– 16 elevated psoas marches
– 12 hollow rocks
– 8 bent over IYTs (light weight w/ pause)
Tester
A) 8 min to find today’s 1RM power clean
R3M
8 min AMRAP:
– power clean @ 90% of today’s 1RM
B) 500m row all out
R90S
500m row all out
*Score is total time of both rows added together.
C) 3 sets of:
– 10 double DB curl and press
– 10 lateral DB raises
A) Every 2 minutes x 7 sets:
– 3 back squats @ 32X1 tempo
*Start at last week’s heaviest set of 5.
B) For time:
– 400m run
– 15 pull-ups
– 20 thrusters (95/65)
– 400m run
– 20 thrusters
– 15 pull-ups
– 400m run
RX+ use 115/75
Scaled use 75/55
A) Every 3 minutes x 4 sets:
– 8 strict overhead press @ 2011
– 8 BB RDLs @ 2011
– 10-16 V-ups
B) 3 sets for quality:
– 1 lap farmers carry (heavy, regular speed)
– 1 length hand over hand horizontal sled pull
– 20 handed psoas marches + 10 banded glute bridges w/ pause
– 8/side half kneeling diagonal woodchoppers
A) E2M x 8 sets:
– 3 position snatch (high hang, hang, 2’ below knee)
*Start with a weight that moves easily and build to something tough but snappy.
*Receive in the power position if overhead squat is lacking mobility.
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 8 hang power snatches
3: 10 front rack reverse lunges*
RX+: 15/12 row, 115/75
RX: 95/65
Scaled: 75/55, 65/45, 55/35
*Use KB/DB in goblet hold if reverse lunges are beyond capacity.