135/95, 95/65
7 min AMRAP:
20 synchro deadlifts
into
30 alternating DB push press
10 box step overs
1 min rest
7 min AMRAP:
20 synchro HPC
into
30 squats
10 burpees
1 min rest
7 min AMRAP
20 synchro FS
into
30 plate G2OH, 45/35
10 push ups
1 min rest
7 min AMRAP
20 synchro PP
Into
30 DB rows
10 Vups
1 min rest
3 minute ME
you go, I go C/J
Wod:
100 row
5 burpee bj overs
Rest :30 sec
10rft
Into:
Lift:
10min to establish
3rm deadlift
Into:
Wod: 3 rounds
15 C2b pull-ups
30 pushups
50 squats
Life: 7 min emom
Power clean + Power jerk + clean >
3 strict/5Kip HSPU
After:HS CJ *10 min cap
Wod: 20 min amrap
Assult bike x 25
K-swings x 50
Assult bike x 25
Front squats x 30 (135/95-115/75-95/65)
Assult bike x 25
Rope climb x ME remaining time (10r cap)
Core:
Good mornings 3sx10r
Lift: Bench intro : 5sx5r
Drop to 70% and Max Reps (spotter / no fails)
Wod: 17 min amrap
250m Ski erg
10 HPC 155/105 – 135/95 – 95/65 – 185/125
400’ D-ball Carry (bear hug)
Core buy out:
Classssiiicccc planks: 2 sets x ME hold
Lift: Snatch + Gymnastic emom :
7 min : Power snatch + ohs + snatch >
3c2b + 5 kipping
(work to max) Scaled opt: 5 pull-ups
After: HS Snatch *10 min cap (+2.5-5#)
Wod: 5rft
PJ x 7 155/105-135/95-95/65
DU x 30
Bj x 7 (30/24)
Into:
30 devils press (str: 50/35 spd: 35/25)
Core buyout:
100″ single arm Rack carry x3s ea (kettlebell)
Lift: (primer Wod)
10 min to establish HS
Into: 2sx10r back squat (+5-10#)
Time depending: 3sx3r Pause squat (80-90% of max)
Wod: 10rft
5 Deadlift 225/155-185/125 (G:?)
5 HSPU (G:?)
Into:
100 OHWL (50/35) switch as needed
core:
Barbell rows 4sx10r
Lift: Jackie
250m row
13 Thrusters (75/55)
8 pull-ups / C2b
Rest 1 min
5rft
Wod: 10rft
1 clean 225/155-155/105 G:260/175
7 burpees
10 box jumps
Rest 1:00
15 min AMRAP
10 SDHP 95/65 75/55
10 box jumps
10 HRPU
P2: Rest
Rest 2 minutes
15 min AMRAP:
P1:
10 KBS
10 goblet squats
10 KBPP
P2: Weighted wall shits 45/25
Wod:
100 D-ball toss (80/50)
100 pushups
100 cals on erg
25 min cap
