WOD

A) Every 2.5 minutes x 5 sets

– 5 x front squat @ 32X1

*Start at 60% and build to a heavy set of 5 but stay on tempo!

 

B) Every 90 sec x 3 sets each:

Station 1 – 60 sec max CTB pull-ups

Station 2 – 60 sec max double unders

Station 3 – 60 sec max strict handstand push-ups

Station 4 – 60 sec max wallballs (20/14 lbs)

*30S built in rest on each station.

 

Scaled option:

Station 1 – 90 sec max strict pull-ups

Station 2 – 90 sec max single unders

Station 3 – 90 sec max L-seated DB press (10 UB to start)

Station 4 – 90 sec max wallballs

A) EMOM x 10 min – push press

– Sets 1-5: 2-3 reps @ 60-80%

– Sets 6-10: 1 rep @ 80-100%

 

B) 4 sets for efficiency:

– 8-10 stiff leg sumo deadlifts @ 2011

– 1 min accumulated FLR

*SLSDLs slightly heavier than last week.

 

C) 4 sets for efficiency:

– 6-8 single arm DB press/side @ 2111

– 6-8 bend over DB/KB row/side @ 2111

– reverse sled drag (heavy, normal speed)

A) AMRAP in 5 min:

– 400m run

– 30 RKB swings (70/53)

– muscle ups OR  burpee pull-ups in remaining time

*R3M

AMRAP in 5 min:

– 10 wallballs (20/14)

– 10 perfect push-ups

*R3M

AMRAP in 5 min:

– 400m run

– 50 double unders

– alternating DB snatches (50/35) in remaining time

*R3M

AMRAP in 5 min:

– row for calories

 

B) 3 sets for efficiency:

– 10 kneeling pallof presses / side

– 15 reverse snow angels

– 30-45 sec side plank / side

A) E2MOM x 8 sets:
– pause clean (video) + clean
*Build from 60-90% pausing 2 counts at knee cap on first clean. These should be squat cleans if able.

B) EMOM x 12-18 min (4-6 sets):
1: 250/200m row
2: 4-5 power clean + push jerk @ 60-65% C&J
3: 5 burpees + 20 double unders

*Scale DUs to 40 single unders

A) E3MOM x 15 min:

– 5-5-5-3-2 push press (build to a heavy double)

– 6-12 strict supinated pull-ups

*Building heavier than last week.

 

B) 4 sets for efficiency:

– 8-10 stiff leg sumo deadlifts @ 2011

– 1 min accumulated FLR

 

C) 4 sets for efficiency:

– 6-8 single arm DB press @ 2111

– 6-8 bend over DB/KB row @ 2111

– reverse sled drag (heavy, normal speed)

A) AMRAP in 4 min:

– 400m run

– strict HSPUs in remaining time

*R4M

AMRAP in 4 min:

– 10 box jumps (24″/20″)

– 10 pull-ups

*R4M

AMRAP in 4 min:

– 5 burpees over the barbell

– 5 thrusters (95/65)

*R4M

AMRAP in 4 min:

– 30 double-unders

– 10 toes to bar

 

B) 3 sets for efficiency:

– 10 kneeling pallof presses / side

– 15 reverse snow angels

– 30-45 sec side plank / side

A) E3MOM x 15 min (4 sets)

– TnG power clean cluster 2.2.2

*R10S between clusters. Building each set.

*Should be heavier than 5/10.

 

B) 3 sets, 4 minute running clock:

– 400m run

– max reps in remaining time of ground to overhead

(185/125, 155/105, 135/95, 115/75, 96/65)

*R2M between sets.

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 1 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 1 rep @ 95+%

*Build to today’s heavy rep. If you’re feeling good, go for it.

 

B) Every 5 minutes x 4 sets:

– 500/400m row

– 12 double KB front rack reverse lunges

*Goal is same split times each set.