A) RFESS 4-6/side x 3 @ 30X1; R30 btwn – 60 sec after both (heavier than 5/16)
B) EMOM x 10
Even: 5-10 T2B
Odd: 8-12 Wallballs (20/14)
C) 30 TGUP not for time (53/35)
*smooth and steady on TGUP
WOD
A) EMOM x 12 min
Even: Close grip bench press 70% @ 20X1; 3-4
Odd: Romanian deadlift @ 20X1; 4-5 reps (moderate, perfect form)
B1) Weighted pull-up 2-3; R20S
B2) DB bent over row 4-6; @ 20X1; R2M
C) AD or row for max cals in 1 min
– rest 3 min –
AD or row for max cals in 1 min
12 min @ 85%
– Run 200m
– bear crawl 20m
– 10 walk lunges
R4M
8 min @ 90%
– Row 200m
– 3 wall walks
R6M
4 min @ 95%
– 10 KB swings 53/35
– 30 DU
A) Power clean cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3
B) EMOM – 12mins
odd – HSPU x 3-8
even – 5-6 TnG power cleans (135/95, 115/75, 95/55)
C) AMRAP kipping pull-ups in 20 sec; rest 2 min x 3
D) 4 sets:
40 sec AD very hard
rest 2:30-5 min
*PC compare to 5/9
A) 10 min build to a tough split jerk
B1) Front squat @30X1; 3,2,2,2; R30S
B2) Weighted dips @ 20X1; 3,3,3,3; R2M (or 10 box dips)
C) Tabata hollow rocks; 8 sets
10min 85% effort:
– Run 200m
– 20 DU
– 10 air squats
rest 4mins
10min 85% effort:
– 2 wall walks
– 2 burpee MU/CTB pull-up/5 ring rows
– Row 200m
rest 4mins
10min 85% effort:
200m run
10 walking lunges
10 HR push ups
*Work on pacing to keep output sustainable
A) Build to a Hang Squat Clea TnG max in 10 min
B) EMOM – 10 min
odd – 12 wall balls 20/14# 10/9′ target
even – 6-10 T2B
C) hollow hold 60 sec; 3 sets; rest 2 min
A) HB Backsquat 3, 3, 3, 3; R3M (build as you can)
+
3 sets 80-90% effort
Row 500m
– 5 burpees
– 10 box jump on and overs 24/20″
– 15 KBS 1.5/1pd
– 20 wall balls 20/14# 10/9′ target
rest 4-5mins
*Compare A to 5/5
*Try for all sets to have the same pace.