WOD

“The 600 Challenge”

For time with a partner:

– 50 pull-ups

– 100 box jump-overs (24/20, 20/16”)

– 100 wallballs (20/14, 14/10)

– 100 calorie row

– 100 Russian KB swing (70/53, 53/35)

– 100 burpees over partner

– 50 pull-ups

– 1 slide down the waterslide each

*30 min cut-off.

 

Stick around or come later and party it up for our 6th Anniversary from 11-3!

A) E3MOM x 5 sets:

– pause front squat @ 32X1

*start moderate and build to a heavy but perfect set.

 

B) 3 sets for quality:

– double KB front rack walk x 1 lap (AHAP)

– 6-8 good mornings @ 30X1

– 30 sec accumulated L-hang from pull-up bar

 

C) 3 sets for quality

– 10 DB skull crushers

– 10 DB tate presses

– 10 DB floor presses

*Rest as needed.

*Use a weight that is tough but you can stay UB for all 30 reps.

 

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary from 11-3!

A) Every 10 minutes x 3-4 sets:

– 500/400m row

– 20 RKB swings (heavy)

– 20 burpees over the rower

– 20 push press 95/65

– 20 wallballs (20/14)

*Keep times the same.

*Switch order every set.

 

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary from 11-3!

A) E4MOM x 4 sets:

– 6-8 Romanian deadlifts @ 30X1

– 6-8 single arm DB presses / side @ 2111

– 10-12 supine ring rows @ 2111

 

B) 8 min AMRAP:

– 6 toes to bar

– 8 alternating DB snatch

– 10 box jump overs (24/20”)

 

C) 3 sets for quality:

– 15 supine banded pull-aparts

– 20 elevated banded psoas march

*Rest as needed

 

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary!

 

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7 = 1 rep @ 90%

Set 8 = 1 rep @ 90-95%

Set 9 = 1 rep @ 95+%

Set 10 = 1 rep @ 101%

 

B) E3MOM x 4-6 sets @ 90% pace:

– 200m run

– 30 double unders

– 5 ground to overhead (135/95)

 

RX+ use 155/105.

 

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary!

A) E2MOM x 6 sets – back squat

Sets 1-3: 3 @ 85%

Sets 4-6: 2-3 @ 85-90%

*Go up on weight from last week.

 

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

*Compare to 1/9/17

 

C) 2 rounds for quality:

– 20 reverse snow angels

– 20 elevated hip extensions

A) Gymnastic warm-up (last week of this)

EMOM x 3 sets

Station 1 –

• Level III: Max effort strict HSPU in 45 sec
• Level II: Max effort negative HSPU in 45 sec
• Level I: 2Max effort handstand hold in 45 sec

Station 2 –

• Level III: Max effort muscle up + 2 dips in 45 sec
• LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
• Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

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

– 1000/800m row

– 800m run

*Keep times as similar as possible.

A) E3MOM x 7 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 @ 101+%

 

B) 3 rounds for quality:

– 1 lap suitcase carry R

– 10-15 V-ups

– 1 lap suitcase carry L

– 6-8 BB good mornings @ 20X1