WOD

A) E2MOM x 10 min

– 5 TnG power clean + jerk (building/set)

+

3 rounds @ 85, 90, and 95%:

– 20 cal row

– 15 wallballs

– 30 DUs or 90 singles

– 15 box jumps – SD 24/20”

– 20 cal row

R3-5M

 

A) Front squat – Build to a 1RM in 10 min

B) Weighted pull-up – build to a 1RM in 10 min

+

Tester

3 RFT:

– 25 KB swings 70/53

– 25 burpees

 

45 min clock complete in no specific order:

30 CTB pull-ups

Run 800m

50 KB snatches 25/side (53/35)

Row 1K

30 HSPU

50 thrusters (95/65)

 

*Must complete all reps of each movement before moving onto the next.

BBHB workout 14.3 practice
3-4 sets at 90%:
– Row 30 cal
– 200 m run
– 30 double unders
– 10 box jump up and overs 24/20”
R4-5M

BBHB workout 14.1 practice:

– Build to 1RM thruster off the ground in 12 min

+

BBHB workout 14.2

For time:

– 25 wallballs

– 30 power cleans

– 25 wallballs

– 20 power cleans

– 25 wallballs

– 10 power cleans

 

Women: 55/75/95 or 65/95/125

Men: 95/115/135 or 95/135/185

 

A) EMOM x 10 min

Deadlift 65% of 1rm TnG x 3 (speed focus)

B) Close grip bench press 3-4×3 @ 30X1 @ 75%+; R2-3M

C) EMOM – 15mins

1 – 25 double unders

2 – 12 KBS (70/53)

3 – 8-12 burpees jump touch 6″ above reach

A) Front squat 1.1.1 R20S/3M x 4

(compare to 11/3)

B) Weighted pull-ups 2-3 x3; R2-3M

or

Negative pull-ups (weighted if possible) 4x3sets; R2-3M

+

12 min AMRAP at 90%:

– 8 Goblet squats (53/35)

– 4 KB push press/side

– 8 T2B

– 200 m run

 

A) Power clean – build to 1RM in 8 min

R2M

B) 8 min AMRAP power clean at 90% of A

+

Rest as needed)

*

Tester:

500m row at 100%

– rest 90 sec

500m row at 100%

 

*score is times added together