5-6 sets:
– 200 m run
– 12 wallballs (20/14)
– 12 KB swings (70/53)
– 12 burpees
– 30 double unders (90 singles)
R3-4M
*goal is to increase pace each round
WOD
A) Back squat @ 65% 1RM
– 2-3 reps @ 20X0; R45S x10
B) 8-10 min HSPU progressions (B&I)
OR
50 HSPU for time (A)
C) EMOM x 10 min
E: 5 TnG Deadlifts @ 60% + 5 burpees over the bar
O: Row 12/9 cal
A) Push press cluster TnG 3.3.3; R10S/3M
+
Open workout 14.4 (Advanced)
Complete as many rounds and repetitions as possible in 14 minutes of:
– 60 calorie row
– 50 toes-to-bars
– 40 wall-ball shots (20/14)
– 30 cleans (135/95)
– 20 muscle-ups
Open workout 14.4 (Intermediate)
Complete as many rounds and repetitions as possible in 14 minutes of:
– 60 calorie row
– 50 toes-to-bars/rings/V-ups
– 40 wall-ball shots (20/14)
– 30 cleans (135/95, 115/75, 95/65)
– 20 CTB pull-ups (or regular kipping PUs)
Open workout 14.4 (Beginner)
Complete as many rounds and repetitions as possible in 14 minutes of:
– 50 calorie row
– 40 V-ups
– 30 wall-ball shots (20/14)
– 20 cleans (95/65)
– 10 burpees
A) Front squat – 3, 3, 3, 3; R3M
+
4-6 rounds:
– 8 pull-ups
– 8 NPUBBJ-SD 20/16”
– 200 m run
R1M, increasing in pace each set
A) Front squat – 3, 3, 3, 3; R3M
+
4-6 rounds:
– 8 pull-ups
– 8 NPUBBJ-SD 20/16”
– 200 m run
R1M, increasing in pace each set
A) EMOM x 10 min
– 5 TnG power snatches (moderate to tough, perfect)B) EMOM x 12 min
E: 8-12 HR push ups
O: 10 weighted sit-ups (25/15)
C) 4 banded sprints w/partner; Rest as needed
4min amrap all out
– 10 KBS 1.5pd
– 10 goblet squat 1.5pd
rest 8mins
4min amrap all out
– 7 OHS (95/65, 75/45, 65/35)
– 7 over the bar burpees (full extension up top)
rest 8mins
4mins amrap all out
– 5 T2B
– 7 wallballs
rest 8mins
4min amrap all out
– Row 800/700m
– remainder of time amrap DU
+
Coach’s choice finisher if time allows.
A) Deadlift TnG
5 reps at 65%; R3M
5 reps at 75%: R3M
5+ reps at 85%; R3M
*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 5-7 reps.
+
15 min AMRAP:
– 15/12 cal row
– 10 box jump – SD (30/24”)
– 5 shoulder to overhead (155/105, 135/95, 95/65)