Lift: wk3/3 BACK SQUATS
3sx10r into 3sx3r pause squat
WOD: 7 min amrap
50’ walking lunge (50/35:1DB anyhow)
HSPU x 15 (G* deficit)
Into: 5 min
10 cals ass. Bike
5 Ring Muscle ups / C2b
Core buy out: 2 rounds each
P1 Side band crunches x 50 each side
P2 banded face pulls x 50
Lift: 10 min to est HD clean and jerk (cycle)
into : 135/95
5pcJ + 20 sec rest x 6rounds ( speed )
WoD:
200 m run
21 OHS /Front squat 115/75-95/65-
50 double unders
9 Burpee bjo
200 m run
15 OHS /Front squat 115/75-95/65-
50 double unders
15 burpee bjo
200 m run
9 OHS /Front squat 115/75-95/65-
50 double unders
21 burpee bjo
Core buy out:
Hallow rock but with the rocking
3sx10-20r ( need a partner )
Open skill: 10 min (aprox 3-5r)
10 cals ass bike (keep bikes same side)
7 power snatch (115/75)
7 ohs
(keep bikes same side of rig – bars in other side of rig)
Wod: 50/35 (2)
3 min amrap
8 C2b
10 devils press (burpee style no row)
12 Db squats
Rest 2 min
X3 rounds (9 mins total work)
25 min AMRAP
135/95, 95/65
20/14
70/53
5 synchro burpees – add to your total!!
60 DL
50 HSPU
40 BB row
5 synchro burpees
50 Russian KBs – heavy
40 S2OH
30 pull ups
5 synchro burpees
40 wall balls
30 push ups
20 PC
buy out:
Do more burpees!!
Assault bike x 50 cals
Into: (135/95-95/65 G*155/105-185/125)
500 m row
1 bear complex
400 m row
2 bear complex
300 m row
3 bear complex
200 m row
4 bear complex
100 m row
5 bear complex
Into: (350/240-315/215-275/185)
DL X 10r
Lift: Push Press
5s x 4r @ 70% into 3sx2r split jerk
Wod: 12 min amrap
P1: timer
400m run
P2:
10 k-swing
10 OHS 95/65
10 D-ball toss
(Pick up where P left off: score is rounds)
CORE BUY OUT: TTB you go I go
10-9-8-7-6-5-4-3-2-1
Lift: 10 min to est HD snatch
into : 135/95-115/75-95/65
5 PS + 30 sec rest x 6rounds ( speed )
WoD: 7 min amrap
3 Muscle ups
7 bfb
14 single arm snatch (7ea alt)
Into : Hs bear complex (10min cap)
Pc+fs+pp+Bs+pp (can split & clean for load)
Core buy out:
P1 L-sit :10-:30’sec x 2
Lift: BACK SQUATS
3sx10r into 3sx3r pause squat
WOD:
21-15-9
Deadlifts 225/155
Wall balls
Ttb
Core buy out: 2 rounds each
P1 Side band crunches x 50 each side
P2 banded face pulls x 50
Lift: 10 min to est HD clean and jerk (cycle)
into : 135/95
5pcJ + 25 sec rest x 6rounds ( speed )
WoD: 5rft
3 wall walks
40 double unders
into: 6 min amarp
100 m sprint
7 Dumbell thrusters 50/35 (scaled:1DB)
Core buy out:
Hallow rock but with the rocking
3sx10-20r ( need a partner )
