In Teams of 2:
For Time:
100 alt. DB Snatches (22,5/15kg)
80 Burpee over DB's
60 single arm OH reverse Lunges
40 single arm DB Thruster
*After each movement do a 400m run
(Movements are split as needed, 400m run is together)
- 25min cap -
Option A)
10min EMOM:
1) x Kip Swings/half kipping Pull Ups
2) 1-2 negative Pull Ups
Option B)
10min to practice Butterfly or Kipping Pull Ups
- do sets of max 5 reps and focus on technique and efficiency -
Option C)
10min EMOM
X Butterfly Pull Ups
- choose number of reps. Should be able to do at least 3 reps consistently -
4 sets of:
3-10 strict Ring Dips (1-2 neg. Ring Dips / 3-10 Push Ups
rest 30-60s
5-10 strict leg raises (with 3s ecc.)
rest 30-60s
3 rounds of:
20-30s HS hold
20-30s Hollow Hold
20s Y-W-T hold (each)
Every 3 min for 24 min (8 Sets)
18 wallballs (9/6)
12 pullups
6 kb snatches each side (24/16)
Go hard each set! Scale to finish 1st set sub 2 min !
6 sets of:
P. Clean + below knee Clean + pause Split Jerk (2sec. in dip and catch)
@ first weight after empty bar + (last set ~75-80% of 1RM)
10 Clean and Jerks @ 85-95% of 1RM
- go every 60sec. -
4 sets of:
5min running clock
400m run
20/15cal Bike
max cal row
rest 5min
- score is highest total number of cals, but you have to go up in cals each round! -
WOD 1 (Score 1)
0:00-2:00
For time
500/450m row
Wod 2 (Score 2)
2:00-14:00
Amrap12
5 pushpress (70/45kg) (Scaled 52,5/35)
10 deadlifts (70/45kg)
15 boxjumps (24/20)
3-4 rounds of:
1) KB to Psoas - 30-45s / side
2) Couch stretch - 30-60s / side
3) modified Pigeon Pose - 30-60s / side
4) Child's Pose on Box - 30-60s
5) Thread the needle - 12 alt. reps
6) single leg Frog + thor. Rot. - 6 reps / side
7) Reverse Snow Angels - 6-10 reps (wtd.)
8) Goblet Cossack Squats - 12 reps
9) PVC OHS - 5reps @3330