A) Every 2 minutes x 5 sets:
– 3 overhead squats @2111
*Try and build per set.
B) 3 rounds for time:
– 400m run
– 8 hang squat snatch (95/65, 75/55, 65/45, 55/35)
– 10 toes to bar
*Use a weight that enables you to keep first couple sets UB.
A) Every 90 sec x 4-5 sets
Station 1: 20 double unders + 6-10 pull-ups + 6-10 ring dips
Station 2: 15/12 cal row
Station 3: 8-12 burpee + box jump overs
Station 4: 200m run
Station 5: rest
RX+ replace pull-ups & dips with 3-5 ring or bar MU
B) 3 sets for quality:
– 10 banded psoas march from hollow position
– 30 sec side plank / side
A) Every 2 min x 4 sets each:
Station 1: 8 front squats
Station 2: 12 DB bench press @ 30X1
B) For time:
– 1000/800m row
– 20 squat cleans (185/135, 155/105, 135/95, 155/75)
*Weight should allow you to perform quick and precise singles.
*RX+ use 225/155.
C) 3 sets for quality:
– 3 TGUP / arm
– 10 DB/KB Romanian deadlifts @ 30X1
A) Every 2.5 minutes x 5 sets:
– 3 push press + 2 push jerk
*Keep moderate to insure good technique and timing
B) Every 3 minutes x 4-7 sets:
– 200m run
– 4-8 strict handstand push-ups
– 16 RKB swings (70/44)
– 32 double unders
*Scale with kipping HSPU, 2-3 wall walks, or 6-10 L-seated DB presses.
A) Bench press / weighted pull-up testing
Every 2 minutes:
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Set 6: 1 @ 95%
Set 7 : rest
Set 8: 1 @ 100+%
*Practice safe sets! You will either need a spotter or be absolutely comfortable with bailing.
B) Weighted pull-ups testing
– find your 1RM weighted pull-up in 10 minutes
OR
– accumulate 50 banded chest to bar pull-ups AFAP
C) Arm Farm x 2 sets
A) Snatch testing
Every 60 sec x 5 sets:
– 1 x snatch + overhead squat 55-75%
+
Every 90 sec x 5 sets:
– 1 x snatch @ 80-100+%
B) Every 2 min x 4-6 sets
– 250/200m row, 500/400m AB, or 200m run
– 8 power snatch (75/55, 65/45, 55/35)
*Cut down run to top of fence line if needed.
*PS reps should be UB and fluid the entire time.
Hero WOD “Nutts”
Fot time:
– 10 handstand push-ups
– 15 deadlifts (250/175)
– 25 box jumps (24/20)
– 50 pull-ups
– 100 wallballs (20/14)
– 200 double unders
– 400m run with 45/25 plate
A) Power clean testing
E2MOM x 6-7 sets:
5-3-2-1-1-1-(1)
*Keep the first 3 sets TnG
B) Every 6 minutes x 3-4 sets:
– 400m run
– 20 RKB swings
– 10 burpees to target
*Goal is to try and increase pace (85-90-95%) each round!
