5 Rounds for total working time @ 90%:
– 8 No push up burpee box jumps (20/16)
– 10 KB snatches (53/35)
– 12 Goblet squats
– Row 250 m
Walk /rest 4 min
WOD
A) 1 Power Clean @ 70-80% every 30 sec for 12 min
B1) Close grip bench press @20X1; 12, 9, 6, 3; rest 90sec build weight
B2) DB bent lateral raise; 12; 9; 6; 3; rest 90sec build weight
C1) Seated arnold press; 15; 12; 9; 6; rest 90sec build weight
C2) ME strict pull-ups (-1) or 5 negative pull-ups (switch grip as needed); rest 90sec
9/10/13 Tuesday
as many rounds in 10 min @80%:
10 HR push ups
10 walking lunges
10 ring rows
10 squats
rest walk 5 min
as many rounds in 10 min @80%:
10 DU’s
10 sit ups anchored
10 DU’s
10 supermans
rest walk 5 min
as many rounds in 10 min @80%:
10 box step ups 24/20
10 sit ups anchored
10 mountain climbers
10 Russian KB swings 53/35
A) EMOM x 10 min
– 3 Power snatch TNG
B1) Front squats 3×6-8; @31X1; rest 90 sec
B2) ME ring dips/box dips (-1) @1111; rest 90 sec
B3) 8 TnG DB snatches/side; rest 90 sec
C) 3×6-8 DB rows/ side @ 20X1; rest 30 sec btwn sides
– work on form not load for PS
A) Mobility
+
As many rounds in 30 min:
– Row 500 m
– 15 HR push ups
– Run 400 m
– 15 KBS (53/35)
(forced rest 60 sec)
*Maintain good form on HRPU. Chest touches ground only. No flopping or picking up the knees.
A) EMOM x 10
– 1 power clean + 2 push jerks (increasing in weight)
B1) Barbell split squat @31X1; 3×3-4; rest 30 sec
B2) Good mornings @31X1; 3×3-4; rest 2 min
C) 8 min AMRAP Turkish Get-ups at moderate load, switch side each rep
5 rounds @ 85%:
– 10 pull-ups
– 9 burpees
– 8 deadlifts (225/155, 185/115, 135/85)
– 7 box jumps (24/20)
– rest 4 min walking
*keep same split time throughout
Record total working time.
Deadlifts need to be warm before starting and perfect throughout.
A1) Straight leg deadlift; 3×6-8 @31X1; rest 30 sec
A2) 1 arm DB/KB strict press; 3×6-8/arm; rest 90 sec
+
3 rounds AFAP:
– 25 KB swings (heavy)
– 25 burpees