Warm-up:
12:00 @ Easy Pace:
Row 5 Strokes Legs Only + 5 Strokes Legs + Body + 150m full stroke
20 Walking Lunges
0:15-0:20 Chest-to-Wall Handstand
WOD:
AMRAP 30:
20 Handstand Pushups
20 One Legged Squats, alternating
500m Row
Extra Work:
3 Sets for Quality:
20 Double Kettlebell Front Rack Walking Lunges
10 Half Kneeling Kettlebell Press/side
15 Single Arm Kettlebell Rows/side
100′ Death March
Warm-up:
5 Sets:
3 Press from Split
3 Push Press from Split
3 Split Jerks
5 Squat + Broad Jump
Strength:
Split Jerk
5×5, use 95% of last week’s top working weight
WOD:
7 Rounds For Time:
3 Power Snatch, 155#/105#
7 Burpee Box Jump Overs, 24″/20″
TIMECAP: 10:00
Extra Work:
Snatch Pull + Snatch High Pull + Snatch + OHS
8-10×1, use 95% of last week’s top working weight
Warm-up:
EMOM 12, alternating:
a) 20 Mountain Climbers
b) 5 Front Squats
c) 8-10 Pushups
Strength:
Every 2:00 x 8 Sets:
Front Squat 70% x 4
3-6 Strict Ring Dips + 4-8 Kipping Ring Dips
WOD:
21-15-9 For Time:
Dumbbell Squat Clean Thruster, 50#/35#
Pullup
TIMECAP: 8:00
Extra Work:
Row 3:00 @ 6, 2:00 @ 7, 1:00 @ 8
2:00 Rest
3000m Time Trial
Warm-up:
3 Sets:
20 Single Arm Overhead Walking Lunge, switch arms at 10 reps
10 Kettlebell Windmills/side
10 Romanian Deadlifts @ 31X1 Tempo
Strength:
Deadlift AMRAP 20 @ 75% of 1RM
Maximum: 40
WOD:
4 Rounds For Time:
21 Overhead Squats, 95#/65#
7/5 Muscle-Ups
TIMECAP: 15:00
Extra Work:
Front Squat 75%x3x8
Rest 2:00 between sets
Warm-up:
4 Sets:
Jog 200m
5 Clean Deadlifts
4 Clean Pulls
3 Power Cleans
3 Front Squats
Strength:
Clean Pull + Power Clean + Clean 1-1-1, 4×1
WOD:
AMRAP 11:
10 Dumbbell Power Cleans, 50#/35#
200m Run
Extra Work:
Push Press AMRAP 20 @ 75% of 1RM
Maximum: 40
