Lift: Wendler Bench Press
70% 3r
80% 3r
90% 3r+
~
80% 3r
70% 3r+
Wod: 20min amrap : score is cals / meters
30 sec MAX CALS (90~100%)
Into: 3 min amrap
30 step overs
10 TTB
Gym~nasty + core:
3sxME strict pull-ups
1:00min hollow hold
Lift: 3emom 4r/12 min (+wt per round)
Sn Complex + 5-7 hspu
Hang snatch + snatch + OHS (1+1+2)
Wod: 3rft
15 C2B/pull-ups
15 OHS
Rest 3 min
Into:
50 cals echo bike
Post Wod Lift:
3rm Front Squat
Lift: Wendler Back Squat
70% 3r
80% 3r
90% 3r+
~
80% 3r
70% 3r+
Wod: 5rft
200m sprint (90~100%)
Into: 3 min amrap
10 shuttle run (50%)
3 wall walks
Gym~nasty + core:
7min emom 2 Muscle ups / 4 strict pull-ups
Good mornings 3sx10r
3 rft
17 reps, each partner, ygig
17 wall balls
17 TTB
17 Burpee box over
17 sit ups, wtd
17 HPC 135/95, 95/65
17 front squats
17 pull ups
Wod1: Sprint chipper 5rft
200m run
3 pj
15/10 cals echo
3 power cleans
250m row
3 cleans
Rest 2 min
Into: 10min to est:
HS Jerk
After: Gymanstys
6sx2r muscle ups (pre-load focus)
5sx5r kipping C2b (height focus)
4sx10r pull-ups
Lift: Wendler Deadlift
65% 5r
75% 5r
85% 5r+
~
75% 5r
65% 5r+
Wod: 3rft
400m run
10 BS G*FS @ 75% of max
Rest 2 min
Into: Acc
100 T-spin extensions
Hallow hold 3sx1:00min
Lift: Wendler Bench Press
65% 5r
75% 5r
85% 5r+
~
75% 5r
65% 5r+
Wod: 12 min cap (Any how)
50 single arm snatch (ea)
50 BFB
G* Unpartitioned
Into: Acc
1sx100r tri extension (band)
5sx5r strict C2B/pull-ups/Muscle ups
Core: 3sx10r
Strict TTB
Lift complex + Gymnasty 3emom: x 12 min
Hang power Sn + Ps + SB + Sn (+wt each round)
Into: 5 strict hspu / 5/7 kipping HSPU
Wod: 3 round 30 min cap
400m run
1 Snatch
500m row
1 Snatch
20/15 cals echo
1 Snatch
Each round add weight to Sn : work to HS
Lift: Wendler Back Squat
65% 5r
75% 5r
85% 5r+
~
75% 5r
65% 5r+
Wod:
30 Pull-ups
25 Dl 185/125-135/95- G* 200/135
20 c2b pull-ups F* pull-ups
15 Power clean
10 muscle ups F*C2b/pullups
5 Cleans
Into: Acc
4sx10r Dips
4sx10r Single leg RDL
Core: 3s
1:00min wtd. Plank
