Strength: Clean & Jerk – 5×3 at 70%
Accessory: 50 barbell side bends
WOD:
Every 0:15 for 7:30 – 1 Power Clean AHAP
5 RFT:
10 Front Rack Lunges [95/65]
21 Burpees
0:00-10:00
Diane
21-15-9
DL [225/155]
HSPU
Rest/Rotate 2 min…
12:00-22:00
Alt EMOM
Odd: 15/12 cals on Erg
Even: 15 Russian KBS [53/35]
Note: Don’t get caught up in the 10 minute time cap for Diane, you may not finish in 10 minutes but you still get 2 minutes to rest/rotate.
Strength: Back Squat 4×10 (65-70%)
Accessory: 100 Banded leg curls
Rest 2 min
For Time
30 Thrusters [95/65]
for time:
800m Run
30 Pull-Ups
400m Run
20 Pull-Ups
200m Run
10 Pull-Ups
Strength: Snatch 5 x 3 (70%)*
Accessory: 50 RDL
6 min AMRAP:
6 Hang Power Snatches (50%)
6 Lateral OTB Burpees
*Can be power or squat whichever is the stronger lift for the athlete
Kelly
5 RFT:
400m Run
30 Box Jumps [24/20]
30 Wall Balls [20/14]
WOD 1:
3 RFT
4 strict pull-ups
4 kipping pull-ups
4 C2B
Rest 2 min
WOD 2:
3 Rope Climbs
20 Pistols
2 Rope Climbs
20 Pistols
1 Rope Climb
20 Pistols
Rest 2 min
WOD 3:
400m Farmers Carry [53/35]
Strength: Front Squat – 4 x 10 (65-70%)
Accessory: 50 Lateral Lunges (weighted optional)
Rest 2 minutes…
8 min EMOM
5 Hang Power Cleans + 5 Front Squats [135/95]*
*All 10 reps are EVERY minute for 8 minutes
3 RFT:
80 DU’s
40 Ab-Mat Sit-Ups
20 DB Snatches [50/35]
Every 90 sec for 12 rounds:
8 Deadlift (165/125)
15 Slam ball
3 rounds for time:
6 Ring Muscle-ups
200 m Run
12 V-ups
200 m Run
Find 1 rep max Back Squat
(or 10 singles at 90%)
WOD:
30 Back Squats for time (@50% 1RM)
Partner WOD, for time:
40 Toes to Bar
60 DB Renegade Row
80 DB Push Press
100 Kettlebell Swings
Fight Gone Bad!!!
(3 rounds: 1 min at each station)
Wall ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20in)
Push Press (75/55)
Row (cal)
Rest
Score for total reps