8 min AMRAP:
400m Repeats*
*Rest 30 sec and go again
Rest 2:00
8 min Alt EMOM
Odd: 7 HSPUs
Even: 7 DLs [225/185]
Dynamic Lower: 10×2 Box Squat with a Wide Stance
3 RFT:
40 DUs
200m Farmers Carry w/Plates ea. hand [25/15]
10 TTB
Accessory:
5×20 Banded Hip Bridges
Every 3:00 for 18:00
200m Run
10 DB Power Snatches [50/35]
15 Wall Balls [20/14]
ME Upper:
3RM Push Jerk
8 RFT
10 Pull-Up
10 Burpees
Accessory:
4×12 Ring Dips
0:00 – 5:00
800m Row
Max Effort FS [155/105]
5:00 – 10:00
Rest
10:00 – 15:00
800m Run
Max Effort PC [155/105]
| Build to a 1RM Squat Clean
WOD: 100 Double unders, into 3 Rounds for time: 15 Burpees 15 Deadlifts @ load used for 1 rep max Clean in part 1 |
| Metabolic Mash up:
At 0:00: 40/30 cal Assault Bike, 600M Run
At 8:00: 40 Slamball, 30 Pull ups, 20 KTE
At 16:00: 40/30 cal Assault Bike, 600M Run
At 24:00: 40 Slamball, 30 Pull ups, 20 KTE
|
| 9×3 Banded Bench Press (conventional grip) @75%
Accessory: 3×15 WIDE GRIP Pendlay Rows
WOD: Double Alternating Tabata: DB Push Ups Renegade Rows
|
Thruster Intervals:
5 Rounds:
1 min max rep BB thrusters
(2 min rest)
Accessory/Finisher:
50 V-ups
50 Arch ups
EMOM for 21 Minutes:
Min 1: 5 Hang Clean and Jerks (135/95#)
Min 2: 12 Box Jumps
Min 3: 12/10 Cal Row
*Repeat 7 times for a total of 21 min
build to a 3RM close-grip bench press
Wod: 5 RFT:
30 Double Unders
12 Ring Push ups
Accessory: 3×15 side-lying DB reverse flys
10×2 wide stance box squat
accessory: 50 bulgarian split squats
6 Min:
cash in with 40 Burpees, then Max wall ball shots remaining time
EMOM for 8 Minutes:
2 Hang Snatches (full)
WOD:
21-15-9
Hang Power Snatch
Box Jumps (24/20)
Rowing Helen
3 RFT:
400M Row
21 KB Swings (53/35#)
12 Pull ups
Teams of 2:
800M Run (both partners)
10 rounds:
10 Hang Power Cleans
10 Front Rack Lunges
10 Push Press
800M Run Cashout