WU
No need, just go and keep moving
A)
For 50’ and quality
10 Deadlift (increase weight each round)
10/10 Single KB/DB Push Press
500m row (~70%)
10 Wall Ball toss to partner
10 Wall Ball handover sit ups with partner (cross feet)
400m run (~70%)
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Kang Squat
5:00- 10:00 3 Position Cleans
A)
5 min prep and wu
E3M x6
3-4 Power Clean @previous 5RM
B)
For Time
5 rounds
10 Push Ups
10 Box Jumps
WU 10’ rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck
5:00- 10:00 Bent Row- Push Press
A)
E3M x6
3 Power Jerk @previous 5RM
B)
4 rounds
10 OHS @previous 12RM
10 Pendlay Row @same bar
rest
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press behind neck
5:00- 10:00 Kang Squat- 3 position clean
A)
5 min prep and wu
E3Mx 6
5 Power Clean, target 5RM
B)
AMRAP8
10 Wall Ball
10 Pull Up
10 Burpee
WU
Just go and keep moving
A)
Three 4’ rounds, 3’ work 1’ rest per station
1) Row @avg test speed -2sec
2) Alternate 15 abmat sit ups and 15 kbs’s
3) Tire Flipping time
4) Alternate 15 pushups and 15 ring rows
rest
WU 10’ rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck
5:00- 10:00 Bent Row- Push Press
A)
E3Mx6
Power Jerk
Build to 5RM
B)
4 rounds
12 OHS, target 12RM
400m run
WU 10’
0:00- 5:00 10m bear- spiderman- 20 jump jacks
5:00- 10:00 10 scap pullups, scap pushups, jackknives
A)
40’ rounds for quality
3 Skin the cat
5 Pullups (different grips)
3 10-30sec L-sit or tuck hold (off boxes)
3 Legless Rope/ Climb from floor
5 Wall Climb
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 1x 3 Position Snatch- Kang Squat
A)
E2,5M x6
3 Hang Snatch, target medium weight
E2,5M x3
3 Snatch Pull, target heavy weight
B)
E3Mx 4
12 Front Squat, target 12RM
Rest/ Open Gym
Rest/ Open Gym
Rest/ Open Gym
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck- FS
5:00- 10:00 Kang Squat- Snatch Balance
10:00- 15:00 P Snatch- OHS
A) 20’ BS E3Mx 6
5x @70%5RM
5x @80%5RM
4×3 @5RM (5RM 11.6.18)
B) Hero WOD “Randy”
For time
75 Power Snatches @35/25
WU
0:00- 4:00 10m bear- spiderman- 20 jump jacks
4:00- 8:00 10 Pendlay row- 10 band face pull
8:00- 10:00 complete 30 wall balls
A) 20’ Push and pull
Find Pendlay Row 8RM
B) ”Helen”
For time
400 run
21 KBS @24/16
12 Pull Ups
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck- FS
5:00- 10:00 Kang Squat- Snatch Balance
10:00- 15:00 P Snatch- Hang Snatch- Power Jerk
A) 20’ Snatches
E2,5M x8
2x 3 Position Snatch
3x 3 Hang Power Snatch
3x 3 Snatch Pull
B) 15’ Front Squat
3x 5 Front Squat for 5RM
Start clock, then
0:00- 05:00
20 Jumping Jacks- 15m Bear Crawl- 20 Skiing Jump Jacks- 15m Lizard/Spider crawl
05:00- 10:00
30 Second jump rope- 20 Wideouts- 20 Scapular Pull Ups- 20 Scapular Push Ups
15:00- 50:00
800m run- 10 Push Ups- 10 Ring Rows- 10 BXJs (silent landing)- 10 WBs
Rest
WU for 10’ rounds of
0:00-05:00 rds of 5 reps: Clean grip grd to hang, hang to pocket, high hang power clean
05:00- 10:00 3 position clean + 3 jerk ( 3 pos first, then 3 jerks)
A) “No Dump Grace”
For time
30 Clean & Jerk @60/42,5
Maintain grip of the bar until on ground, no dumping from overhead, penalty for each dumping of bar is 5 bar facing burpees
B) 15’ Core circuit 4 rounds
10 knee-to-armpit-raise plank
5/5 side plank raise (star if necessary)
5/5 plank twists
WU for 10’
0:00- 05:00 ground to hang *5, hang to pocket+ shrug *5, muscle snatch+ ohs *5
05:00- 10:00 back squat *5, good morning+ toe rise *5, high hang snatch *5
A) 40’ Snatches
E2,5M x4
2 Depth Jumps+ 2 Knee/ Box Jumps
E2,5M x4
3 Position Snatch
E2,5M x8
1-2 Snatch,build to heavy