Interval Hell….
5 x 3min intervals:
2 Rounds of “Cindy”, then max cal row with remaining time
90 seconds rest between rounds
Build to a 1RM Deadlift!!
Cond: Teams of 2 complete 10 Rounds of:
6 Sumo DL High Pulls (115/75#)
12 Box Jumps (24/20)
*switch after completed round
Clean and Jerk 7×1 @ 80%
WOD:
21x TTB
15x Walking double OH DB lunges
9x Man Makers (PU/Row/Thruster)
15x Walking double OH DB lunge
21x TTB
Accessory: Single Leg Hip Bridges x 50 (25 ea leg)
EMOM for as long as possible:
3 x Burpee
2 x KBS (add 2 each minute)
4,6,8,10,12,14….(45/35)
When you can no longer sustain pace:
Row until the 25-minute mark.
Teams of 2 complete:
0:00 – 10:00
2 rds:
80 Battle Rope whips
100M HEAVY farmers carry
10:00 – 20:00
2 rds:
50 DL (50%)
200M Run (both team members running at the same time)
Front Squat 6×2 @ 90 %
8 RFT:
6 Pistols (3 per leg)
6 Burpee onto plate
Accessory: 20 BB Rollouts
Consistency
Every 3 minutes for 7 rounds:
5 HSPU
10 Pull ups
12/10 Cal Row or 12/10 Cal AB
Snatch 7×1 @ 80%
-then-
BB Complex:
5 rounds of:
3 DL
3 HPC
3 S2O
3 OHS
Accessory:
2 sets: Bent over DB fly x 25
Helen:
3 Rounds:
400 M Run
21 KB Swings (53/45)
12 Pullups
Teams of 2 complete:
60 Cal Row
80 Wall Balls
100 DU
40 Cal Row
60 Wall Balls
80 DU
20 Cal Row
40 Wall Balls
60 DU
1 Rope Climb
5,6,7,8,9,10
Ring Pushups
Toes to Bar
100m Run
STRENGTH Back Squat 6×2 @ 90%
METCON 2 rounds: 1 min max effort/1 min rest
Burpee Box Jump Over
Assault Bike
BB Thrusters
CLEAN AND JERK – 6X2 @ 75%
-THEN-
7 Rounds:
7 DB Clean and Jerks
7 Burpees
-THEN-
5 Rounds NOT FOR TIME:
10 DB Bicep Curls
30 MINUTE EMOM
A) 3 down and back 10 meter shuttle sprit
B) 12 V-ups
4 MIN AMRAP
2 rounds:
15 push-up
10 KB High pull
Max cal ASSAULT BIKE
*REST 2 MINS*
4 MIN AMRAP
2 rounds:
15 push-up
10 KB High pull
Max cal SKI ERG
*REST 2 MINS*
4 MIN AMRAP
2 rounds:
15 push-up
10 KB High pull
Max cal ROW
*REST 2 MINS*
4 MIN AMRAP
2 rounds:
15 push-up
10 KB High pull
Max cal DOUBLE UNDERS