WOD

A) Back Squat

5 reps @ 75%

3 reps @ 80%

1 rep @ 85%

5 reps @ 80%

3 reps @ 85%

1 rep @ 90%

5 reps @ 85%

3 reps @ 90%

1 rep @ 95%

R2-4M btwn sets

+

With a partner:

Row 500m all out x 2

– Rest while your partner goes, start second set right with they finish. Compare times.

A) Every 90 sec x 15 min (10 sets)
– snatch w/ pause 2 sec at knee x 2 reps
*start lighter and build
B1) 5 TnG UB snatches; R30S – build each set
B2) 10-15 HSPU (UB or accumulated); R30S
B3) 20 pistols alternating; R2M x 4 sets
C) Farmer’s carry 2 laps AHAP x 2-3 sets; rest as needed
OR
Heavy sled hand over hand pulls 2-3 sets; rest as needed

EMOM x 15 min
min 1 – Bench press 3-4 @ 3011 (compare to 8/26)
min 2 – 2-3 weighted pull-ups AHAP
min 3 – 10 reverse snow angels (weighted if possible)
+
4 rounds for time:
– 10 ring dips
– 15 T2B
– 200 m run

A1) Deadlift x 4-6 @ 30X1 (perfect); R20S
*Compare to 8/21*
A2) AMRAP UB supinated ring rows @ 30X1; R2M x 3 sets
*Goal is to get as horizontal as possible*
+
3-4 sets @ 80-90%:
– Row 500/400m
– 10 DB snatches alternating (70/55, 55/35, 35/20)
– 15 Box jump overs (24/20”)
– 40 Double unders
*Goal is to keep same pace for each interval.

—–

There are still spots open for the free Olympic lifting seminar this Saturday. Sign up HERE.

A) Front squat
– Build to 80% in 5 reps
Then, E2MOM x 10 min:
min 0: 1 x 85%
min 2: 1 x 85-90%
min 4: 90%
min 6: 90+%
min 8: 90+%
*Go for a PR if feeling it!
+
TESTER
20 min AMRAP
– 20 Thrusters (135/95, 115/75, 95/65)
– 20 Pull-ups
– 20 Burpees
*Pace this appropriately so you don’t crash and burn. Have a strategy. Thrusters should be on the heavier side but you should be able to do 10 UB when fresh. We will test this again at a later date.

A) 3 rounds not for time:
Adanced:
­ 3 noes­to­wall HSPU + 30 sec handstand hold ­ 6­8 strict ring pull­ups
­ 50 UB double unders
Intermediate:
­ 3 perfect wall walks w/ 5­10 sec noes­to­wall hold after each ­ 10 supinated ring rows @ 20X1
­ 1 min DU practice
B) EMOM x 18­24 min
min 1 – 6 Burpees + 4­6 Chest­to­Bar Pull­ups
min 2 – 8 Push Press (135/95, 115/75, 95/55 – taken from ground)
min 3 – 10 Walking Lunges with KB/DB in each hand (70ish/53ish, 53ish/35ish, 35ish/18ish)

A) Every 90 sec x 15 min (10 sets)
– 1 snatch, 1 overhead squat, 1 hang snatch
*start at 65% and build
B) EMOM x 12 min:
E: 5 TnG power snatch (moderate weight- slightly heavier than last Wed.)
O: 5-10 T2B/K2C/Weighted V-up
C1) Bent over DB row 10-15/side x 3 sets AHAP; R30S
C2) DB rollback extensions x 8-10; R300S
C3) Farmers carry 100ft AHAP; R60S

*Pick an option that works for your ability level.

 

Perform at 80-90%, for times:

Every 6 min x 30 min (5 sets)

– Run 400m

– 15 box jump overs (24/20”)

– 20/15 chest to ground push-ups

– 25 Russian KB swings (70/53)

OR

Every 8 min x 32 min (4 sets)

OR

Every 10 min x 30 min (3 sets)

 

*Goal is to stay consistent