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
WOD
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.
A) 2 sets total @ 90% pace…
2 minutes:
– 250/200m row
– Max alternating DB snatch in remaining time
R1M
2 minutes:
– 200m run
– Max double unders in remaining time
R1M
2 minutes:
– 250/200m row
– Max toes to bar in remaining time
R1M
2 minutes:
– 200m run
– Max box jump overs in remaining time (24/20”)
R1M
2 minutes:
– 500/400m row
– Max sandbag front squats in remaining time
R6M, then repeat for same reps
B) 2-3 sets for time:
– 16 alternating DB death march
– 16 reverse snow angels
A) Every 3 minutes x 5 sets:
– 5 back squats @ 32X1 tempo
*Start at 60% and build to a heavy set without breaking tempo.
B) 5 rounds for time:
– 200m run
– 16 wallballs (20/14)
– 8 pull-ups
A) Every 5 minutes x 3 sets:
– 16 front rack reverse lunges
– 6-12 strict handstand push-ups
– 6-12 strict supinated pull-ups
*Lunges should be at or heavier than last week’s heaviest set.
B) 3 sets for quality of:
– 1 length x seated hand over hand vertical sled pull
– 10 double KB iso front squats @ 3030 tempo
– 1 lap/arm suitcase carry
– 10 medball hamstring curls @ 3030 tempo
A) Every 3 minutes x 3 sets:
– 10 strict overhead press @ 2011
– 10 BB RDLs @ 2011
– 20 medball Russian twists from hollow position
B) EMOM x 3 sets
1: 12/9 cal row
2: 15 wall balls
+
R2M
+
EMOM x 3 sets
1: 12/9 cal row
2: 12 KB swings (70/44)
+
R2M
+
EMOM x 3 sets
1: 12/9 cal row
2: 9 burpees
RX+ row 15/12 cal w/ 20 wallballs, 15 KB swings, 10 burpees over rower.
Scaled cal row to 10/7 and/or lower reps to 12/9/6 if needed to keep pace.
3 minutes:
– 500/400m row
– Max RKB swings in remaining time (70/44)
R1M
3 minutes:
– 400m run
– Max double unders in remaining time
R1M
3 minutes:
– 500/400m row
– Max burpee pull-ups in remaining time (sub 3 burpee + 3 pull-ups, RX+ burpee MUs)
R1M
3 minutes:
– 400m run
– Max box jump overs in remaining time (24/20”)
R1M
3 minutes:
– 500/400m row
– Max DB snatch in remaining time (55/35ish)
R1M
3 minutes:
– 400m run
– Max wallballs in remaining time (20/14)
*Pace this so it is a constant stream of work. Manage your heart rate during rest periods. Keep run and row times the same.