WOD

A) Every 2 minutes x 3 sets
– 6 back squats @ 75-80%
*Try 5% heavier than last week.

B) Every 6 min x 3-4 sets @ 80-90% pace:
– 400m run
– 15 box jump overs
– 12 toes to bar
– 9 thrusters (115/75, 95/65)
*RX+ scale up to 135/95.
*Keep times the same.

For time with a partner:

– 800m run (together)

– 80 deadlifts

– 80 wallballs (20/14)

– 600m run (together)

– 60 hang power cleans

– 60 toes to bar

– 400m run (together)

– 40 shoulder to overhead

– 40 burpees over the barbell

 

*Barbell weight is 135/95, 115/75, 95/65.

A) E3MOM x 5 sets:

– 6-8 seated BB press @ 2111

– 8-10/side bent over DB row

– 20 banded pull-aparts

 

B) 3 sets for quality:

– 30-45 sec/side single arm FLR on low rings

– 10/side DB front foot elevated lunges @ 20X1

– Max effort pronated chin over bar hold (accumulate 20 seconds)

– 1 length hand over hand sled pull (fast and tough)

 

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.