WOD

A) EMOM x 10

– 1 full clean starting at 60% and building

B) Front squats 4-6×3 @30X1; R2-3M

C) *Tester*

3 rounds for time:

– 25 KB swings (70/53, 53/35)

– 25 burpees

 

*Testing*

A. Power clean build to a max in 10mins

rest 2mins

B. Power clean amrap 90% of A in 8mins

+

Rest as needed

+

AD 1 min max effort

 

4 rounds @ 80-90%

– 400 m run

– 14 DB snatches alt. (50-70/20-40)

– 14 Wallballs (20/15)

– 14 Shoulder to overhead (95/65)

Rest 4-5 min between rounds

 

*Change up order every set.

*Performance group does 20 reps/ movement.

 

*Testing*

A) Build to a 1RM close grip bench press in 10 min

B) Take 85% of A and perform AMRAP until failure @ 30X0

C) Build to a 1RM weighted pull-up in 10 min

+

2K row for time OR 10 min AD for cal OR 1 mile run TT

 

A) Build to a max front squat in 10 min.

+

“Helen”

3 rounds for time:

– 400 m run

– 21 KB swings (53/35)

– 12 pull-ups

 

*This is a tester. It will be re-tested at the end of the cycle.

 

A1) Close grip bench press 2, 2, 2, 2 @ 30X1; R30S (heavier than 4/4)

A2) Bent over row w/DB 6-8×4 @20X1; R2M

B1) Good mornings 6-8×3 @ 30X1; R30S

B2) Seated arnold press 8-10×3 @ 20X1; R2M

C) 15 cycles hollow rock; 4 sets; rest 2 min

 

6 sets:

– 30 sec db snatch

rest 20 sec

– 30 sec front rack walking lunges

rest 20 sec

– 30 sec ring/box dips

rest 20 sec

– 30 sec row for cal

rest 90 sec

 

A) EMOM x 10 min

– 2 power cleans @ 75-80% (heavier than 4/1)

B) EMOM x 8 min

– 1 split jerk @ 75-80% and building if able (heavier than 4/1)

+

5, 4, 3, 2, 1 reps for time of

– power clean (185/115, 135/95, 95/65)

– OTB burpee