WOD

10mins 90% aero

– 200 m run

– 10 walk lunges

– 5 T2B/V-up

rest 3mins

10min 90% aero

– Row 150m

– 10 sit-ups

– 10 box jump – step down

rest 3mins

10min 90% aero

– Run 200m

– 6 burpees

– 10 KBS 53/35

 

A) Clean & Jerk tech work up to 50%

B) 15 min – Build to a 1RM squat clean and split jerk (tester)

C1) Front squat @31X1; 3-4×4; rest 90 sec

C2) amrap strict chin ups @21X0; 4 sets; rest 1 min

D) FLR on rings accumulate 3 min

A1) Close grip bench press @30X1; 2-3×3; R20S

A2) DB bent over row; 8-10×3; R2M

B) Front rack reverse walking lunges 16-20 steps; 3 sets; rest 30 sec

Function

C1) 15-20 Wallballs UB (20/14); R10S

C2) 20 weighted sit-ups with medball; R2M x 3

Performance

C1) 25-30 Wallballs UB (20/14); R10S

C2) AMRAP T2B; R2M x 3

A) Power clean cluster TnG

2.2.2 x 3 R10S/2-3M

+

– Power clean TnG x 5 build per set

– 10 no push up burpee box jumps 20/16”

– row 20 sec all out

R4-5M x 5 sets

 

*Compare to 6/11

 

15 min @ 85%

– Row 200m

– 2 TGUP/side (53/35) 4 total

– 10 box jumps – step down (24/20)

R4M

10 min @ 90%

– Row 200m

– 4 wall walks

R6M

5 min @ 95%

– 10 DB snatches (50-70/20-40) alternating

– 30 DU

A) EMOM x 10 min

1 power snatch + 1 OHS + 1 hang squat snatch (moderate weight/perfect technique)

+

7 rounds for time:

– 5 OHS (115/75, 95/65, 75/45)

– 200m run

 

*15 min cutoff

 

A. PC x 1/PP x1/SJ x 3; rest 2mins x 5 (build per set)

B. EMOM – 12mins

even – KBS Russian x 12 (70/53)

odd – HSPU 4-7

+

Row 30sec 97% effort

rest walk 3:40 x 3-4

A) Back squat @31X1; 4-5×4; rest 3mins

+

4-5 sets at 90% aerobic pace

– 10 DB push press (tough)

– 400 m run

rest 2:30-3:30M