WOD

A) EMOM x 15 min
1 front squat @ 83-88%

B) Gymnastics Cycle (week 3)
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft handstand walk
b) 3-4 handstand walk into wall
c) 15-20 shoulder touches (facing away or towards the wall)
d) 2-3 wall walks
2: 4-8 strict chest to ring pull-ups
3: 10-30 Double unders

C) 3 sets not for time:
– 15 reverse snow angels (0-5lb/band)
– BB hip thrusts @ 20X1 AMRAP in 60 sec (135/95)
*Upper back on ground for these hip thrusts.

A) Every 90 sec x 12 min (8 sets)
– 1 power clean + 1 push press + 1 split jerk @ 60-80%
*pause 2-3 sec in split jerk receiving position before recovering

B) EMOM x 5 min
– 5 push jerks (fluid and efficient)
*Heavier overall than last week

C) 12-9-6 reps for time:
– heavy power cleans (185/125, 135/95, 95/65)
– 400 m run

A) E2MOM x 6 min (3 sets)
– (1 snatch grip push press + 1 overhead squat with pause at the bottom) x 2-3 reps

B) E2MOM x 12 min (6 sets)
– 1 snatch 2” below knee + 1 snatch

C) 7 min AMRAP:
– 7 overhead squats 95/65
– 7 box jumps – SD (24/20”)
– 7 T2B

A) EMOM x 15
1: Bench press x 2-3 @ 82-87% (2% more than last week)
2: 6-8 bent over BB row @ 20X0
3: rest

B) 10 min AMRAP
– Row 1,000/800m:
With remaining time, AMRAP:
– 40 Double-Unders
– 30 Wall Ball Shots (20/14 lbs)
– 20/15 HR push-ups

C) 3 rounds not for time:
– 6-8 DB/KB Bulgarian split squats @30X1 (heavier than last week)
– 10 dual DB bicep curls

A) Banded Deadlift
– 10 banded singles at 55%; R30S between each
*use green band

B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 5 reps @ 86% (up 2% from 11/17)
Rest 2-3 minutes between sets

C) For time:
– 400 m run
– 40 RKB swings (heavy)
– 40 sit-ups
– 400 m run
– 30 RKB swings
– 30 sit-ups
– 400 m run
– 20 RKB swings
– 20 sit-ups

A) E2MOM x 12 min (6 sets)
– 3 Back squat @ 80-85%

B) Gymnastics Cycle (week 2)
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft handstand walk
b) 3-4 handstand walk into wall
c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 10-30 Double unders

C) 3 sets not for time:
– 15 reverse snow angels (0-5lb/band)
– 20 DB hip thrusts @ 20X1

A) E2MOM x 12 min (6 sets)
– 1 power clean + 2 split jerk @ 65-85%
*Pause 2-3 sec in receiving position of split jerk

B) EMOM x 5 min
– 5 push jerks (fluid and efficient)

C) For time (compare to 9/23):
– 30 cal row
– 30 burpee over the bar
– 30 hang power cleans (135/95)

A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%

B) E2MOM x 12 min (6 sets)
– 2 snatches from floor building from 70-90+%
*these should be caught in a squat if able

C) 3 rounds not for time:
– farmers carry down and back; heavy but AFAP
– earthquake bar hold 45-60 sec (heavier than last time)
– AMRAP UB strict push-ups (tight and flawless) @1010
– 10, 25, or 50 UB double unders
– 10-15 DB bent over rows per side