WOD

A) Gymnastic warm-up

EMOM x 5 sets

Station 1 –

• Level III: 30-50ft handstand walk
• Level II: 2 HS box walks (1 each direction)
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 3-6 muscle-ups
• Level I&II: 6 kips on high rings + 3 banded MU turnovers

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) Every 7 minutes x 4 sets at 95-100% pace:

– 20/15 cal row

– 1 floor length suicide sprint

– 1 length sled pull (tough sprint)

A) E2MOM x 3 sets:

– 3 high hang snatch 55-65%

+

E2MOM x 3 sets:

– 1 high hang snatch + 1 hang snatch 70-80%

+

E2MOM x 3 sets:

– 1 snatch pull + 1 snatch 85-95%

 

B) E2MOM x 5 sets:

– 4 push press

*Start at last week’s heaviest set of 5.

 

C) 3 sets for quality:

– 6-10 L-sit tuck to extensions (2-3 sec in tuck and extension positions)

– 6 TGUP sit-ups / side (heavy)

– 10 kneeling pallof presses / side

A) E2MOM x 8 sets

– 1 power clean + 1 hang squat clean

*Start at 65% and build to a heavy set.

 

B) Every 8 min x 3 sets:

– 20/15 cal row

– 15 burpee box jump overs

– 400m run

A) EMOM x 5 sets:

– 1 x front squat @ 60-80%

+

E2MOM x 4-5 sets:

– 1 x front squat @ 85, 90, 95, 95+, 95+%

*Build to a heavy rep.

 

B) Every 2 minutes x 3 sets

–  7 back squats @ 70-75%

*Try 5% heavier than last week.

 

C) EMOM x 8 minutes:

– 8 alternating heavy DB snatches (75/50, 50/35, 35/25)

– max effort double unders in remaining time

*Score is total number of DUs

A) EMOM x 10 min

1: 4 burpee + box jump overs + 4-8 toes to bar

2: 10-15 RKB swings (heavy)

 

B) EMOM x 10 min

1: 200m run w/ sandbag (60/30)

2: rest

 

C) EMOM x 10 min

1: 12/9 cal row

2: 10-15 wallballs (20/14)

 

*Rest about 3 minutes in between.

A) E3MOM x 5 sets:

– 5-4-3-2-2 bench press @ 20X1

– 10-12 BB curls @ 20X1

– 10-12 medball supine hamstring curls @ 20X1

*BP should be heavier than last week.

 

B) 3 sets for quality:

– 1 lap/side suitcase carry (w/ farmers carry handle)

– 20 tricep pull-downs (w/ green band)

– 10/side KB front rack reverse lunges (AHAP)

– 10/side bent over DB rows (AHAP)

A) Every 10 minutes at 80-90% pace x 3-4 sets:

– 500/400m row

– 20 wallballs

– 20 alternating DB snatch (50/35)

– 20 box jumps – step down

– 50 double unders

R4-5M

*Switch order every set.

*Keep times consistent.

 

B) For quality:

– 50 banded pull-aparts

– 30 reverse snow angels w/ 2.5lb plates

A) E2MOM x 3 sets:

– 3 x high hang snatch @ 50-60%

+

E2MOM x 3 sets:

– 2 x hang snatch @ 65-75%

+

E2MOM x 3 sets:

– 1 x snatch @ 80-90%

*If mobility is an issue, limit movement to a power snatch.

 

B) E2MOM x 5 sets:

– 5 push press

*Start moderately heavy (60%) and build to a tough set.

 

C) 3 sets for quality:

– 6-10 strict pull-ups (add weight if needed)

– 6-10 strict handstand push-ups (scale 2/ 6 negatives)

– 10 hollow rocks + 10 V-ups + 10 hollow rocks