WOD

A1) Bench press cluster 1. 1. 1. 1; R10S/30S

A2) Pendlay row 6-8 @ 20X1 x 3; R1M

B) T2B kipping skill work on rings

C) 10 min EMOM:

E: 4-7 kipping UB T2B

O: 12 heavy KB swings

 

A1) RFESS 6-8/leg @ 30X1; R30S

A2) Weighted pull-ups 2-3; R90S

OR negative pull-ups 4-5 @ 3-5 second decent; R90S

+

3 sets increase pace per set 80%, 90%, 100%:

– 200 m run

– 10 DB snatches alt. (50-75/20-45)

– 15 burpees

– 20 box jump – SD (24/20”)

– 25 DU

– 200 m run

rest 5-6 min

 

*Can sub run with row or AD depending on weather.

A) Segmented clean pull (3 stops + hip extension/shrug)

– 5 sets of 3; R1-2M

B) EMOM x 8 min

– hang squat clean (building from 60-85%)

C) 6 sets

30 sec row @ 90%

R30S

30 sec KB swings (53/35)

R30S

 

A) 3 position snatch cluster (high hang, above knee, floor) 1.1; R20S/3M – light to moderate x 4 sets

B) Back squat – 3, 2, 1, 1, [1] (testing – last day of cycle); R3M

C) EMOM – 12 mins

E: 1 MU + 6-10 ring dips (sub 3 CTB pull-ups)

O: 8 no push burpee box jump – sd (24/20”)

 

A) Press cluster TnG 1.1.1 R10S/3M x 3 sets (build from 75-95%)

B) T2B tester

Advanced T2B tester

– 50 T2B for time

Intermediate T2B tester

– 30 T2B for time

Beginner T2B tester

– 50 straight leg abmat sit-ups

C) Row 500m @ 90% or ideal 2K pace

– w/partner; 4-5 sets each

Partner 20 min AMRAP:

– 5 S20 115/75

– 10 Deadlifts

– 15 Box jumps/step-ups 24/20″

* 1 person working at a time

A) Power snatch x 1/Snatch balance x 1/Hang snatch x 1; build this complex in 12mins

+

14 min amrap/cap (retest from 12/13/14)

– Row 60cals

– 50 wall balls (20/14)

– 40 box jump sd 24″

– 30 burpees

– 20 heavy power cleans (225/155, 185/125, 155/105, 135/95, 115/75, 95/65)

 

A) Press cluster TnG 1.1.1 R10S/3M x 3 sets (build from 70-90+%)

+

30 min AMRAP at 85%:

– 4 TGUP 2/arm (53/35)

– 8 box jump – SD 24/20”

– 12 RKB swings

– 24 DUs

– 400 m run

R1M

 

*Consistent pace on AMRAP

*Sub row dependent on weather