STRENGTH : 12-MIN EMOM (30s:30s)
Alt between 30sec AMRAP of…
- Box Jump Overs (practice rebounding)
- Double Unders (progressions)
Partner WOD : 5 Rounds For Time!
- 20 Deadlifts (225/155)* +(275/195) s(185/125)
- 30 Synchro Sit Ups +(15 Synchro T2B)
*Partner HS Holds s(45/35 weighted plank)
STRENGTH : 10-MIN EMOM
- 5 Strict Presses* ( @ 60% )
*w/ 1 second hold @ top of each rep
WOD : 3 Rounds For Time!
5-4-3–2-1 of…
- Front Squats (135/95) +(185/125) s(105/75)
- Lateral Burpees OTB & Back
Then, 15 Pull Ups +(C2B)
STRENGTH : 5 Rounds FQ! (x:2)
- 5 Tempo Front Squats ( @ 70% )
[ 3 sec down, 2 sec pause, up fast ]
Partner WOD : For Time!
- 3 Rounds EACH* of
10 Hang Squat Clean Ladder
10 Lateral Burpees Over Bar & Back
*while partner accumulates 100 cal row
- 2 Rounds EACH* of
10 Hang Squat Clean Ladder
10 Lateral Burpees Over Bar & Back
*while partner accumulates 75 cal row
- 1 Rounds EACH* of
10 Hang Squat Clean Ladder
10 Lateral Burpees Over Bar & Back
*while partner accumulates 50 cal row
Switch off on Rowing machine after each round is complete. If all rounds are done before calorie row then remainder of row can be partitioned as desired before moving onto next section
If calorie row is finished first, then athlete will wait turn, only switch after each round is complete
Team must finish both the 3 rounds each, AND 100 cal row. Before adding weight and moving onto next section
3 rounds each
Add weight
2 rounds each
Add weight
1 round each
S(95/65) (115/80) (135/95)
Rx(115/80) (135/95) (155/110)
+(135/95) (155/110) (175/125)
STRENGTH : 13-MIN EMOM
- 2 Pause Hang Power Cleans
(@ 75% w/ 3sec pause @ Hang & Catch)
Partner WOD : 6 Rounds For Time!
- 40 WB Shots (20/14) +(30/20) s(14/10)
- 15 Double DB Snatches (50/35) S(35/25) +(65/45)
STRENGTH : 5 Rounds FQ (x:90s)
- 5 Deadlifts ( @ 75% )
REST 90sec after each round
WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)
- 2 Alt DB Snatches (65/45) +(85/60)
- 4 F.Rack DB Lunges (same) s(50/35)
- 6 C2B +(3 BMU) s(6 Pull Ups)