A) 4×2-3 HBBS – rest 3 min – Find your 2 rep max
B) 4 sets @ 90% for total working time:
– 250m row @ 90%
– 25 Russian KB swings (53/35)
– 8 Burpee over the box jumps (20/16”)
– Walk/rest 4 min
WOD
A) “Helen”
3 rounds for time at 100%:
– 400 m run
– 21 KB swings (53/35)
– 12 Pull-ups
B) Coach’s choice midline work
A) 3×6 Perfect TnG Deadlifts; rest 3 min
B) For time:
– 50 Double Unders (DUs)
– 10 Burpees to plate
– 40 DUs
– 10 Burpees to plate
– 30 DUs
– 10 Burpees to plate
– 20 DUs
– 10 Burpees to plate
– 10 DUs
– 10 Burpees to plate
A) 3 Heavy Push Jerks (off ground) + 9 sit-ups EMOM for 8 min
– Function (85/55), Performance (115/75), Competition (155-185/95)
B) 3 Heavy TnG Power Cleans + 6 Toes 2 Bar EMOM for 8 min
– Function (95/65), Performance (135/95), Competition (185/105)
C) 3 Heavy Front Squats (off ground) + 3 Lateral Burpees EMOM for 8 min
– Function (95/65), Performance (135/95), Competition (185/105)
*5 min rest between EMOMs
A) 1-3 Muscle-Ups EMOM for 8 min OR 4-6 strict pull-up/ring dip combo
B) 4 rounds at 90% effort:
– 12 KB snatch (53/35)
– 400 m run
– 12 Goblet squat
– rest 2 min
A) 1 clean 1st pull + 1 hang clean (below knee) + 1 jerk, 2-2-2-1-1-1; rest 90 sec
B) 5×2-3 Overhead Squat @ 21X1
C) 3×3/side Turkish Get-up, AHAP; rest as much as needed
Friday 7/19
A1) 4×6-8 Bench Press @ 42X1 – rest 30 seconds
A2) 4xME horizontal ring rows – rest 2 min
B) Row 1,000m at 85%
– rest 5 min –
Row 1,000m at 85%
*try and match times
C) Optional coach finisher if time permits
A) 4×3-4 HBBS – rest 3 min
B) 4x at 90% effort for total working time:
– 15 UB KB swings (70/53)
– 400 m run
– rest 4 min (try to hold pace)
*take total working time and divide by 4 and compare to first split time.