WOD

Front Squat 1RM

5-3-3-1-1-1

then…

3 position Snatch work

1-1-1-1-1

* move up in weight if able

50 TGUPs NOT for time

– pick the heaviest weight you can

 

Build up to a heavy Jerk in 4-5 tries

then…

“J-Hard is 26”

4 rounds of:

– 26 lunges (13 each leg)

– 26 KB swings (1.5/1)

– 26 abmat sit-ups

*rest 2, 3, and 4 min after rounds. Go hard!

 

Weighted push-ups

3-3-3

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

*Record total number of pull-ups

Deadlift 5-5-5-5

 

4 rounds at 100% effort:

– 5 thrusters (135/95)

– 7 burpees AFAP

– 9 KB swings (2/1.5)

– 25 double unders

– 100 sprint

Rest 2 min between rounds, record total time

*Your goal is to get through each round with an all out effort

A. Power Clean – build to tough double in 3 sets; short rest

B. For time:

– 10 Power Cleans @ 70% of 1RM

– 20 Ring Dips

– 8 Power Cleans

– 16 Ring Dips

– 6 Power Cleans

– 12 Ring Dips

– 4 Power Cleans

– 8 Ring Dips

– 2 Power Cleans

– 4 Ring Dips

 

“Bemily”

4 rounds for time of:

– 400m run

– 17 box jumps (24/20)

– 12 wallballs (20/15)

then…

– 50 floor wipers w/ partner (135/95)

 

Four sets of:
– Shoulder Press x 5 reps
– Rest 90 seconds
– Toes to Bar x 10 reps (try to establish good rhythm)
– Rest 90 seconds

For time:

– 20 burpees

– 50 double unders

– 15 burpees

– 50 double unders

– 10 burpees

Warm-up:

– 35 wall-balls unbroken

then…

Metcon:

6 rounds for time of:

– Barbell complex (95/65)

– 100 m sprint