MONDAY

WOD

(Every 4 minutes for 3 rounds)

10 hang power cleans @135/95#

350/300 meter row

AT THE 15 MINUTE MARK

(Every 4 minutes for 3 rounds)

12 push jerks @135/95#

200 meter run

AT THE 30 MINUTE MARK

(EMOM for 12 minutes)

Min 1:  5 t2b

SATURDAY

WOD

“IN A TEAM OF THREE”

(AMRAP in 16)

Person 1:  run 200 meters

Person 2:  max rep power snatch

Person 3:  max rep double unders

*the team rotates when the runner returns. Keep track of total snatches and double unders. Score will be sum of both

FRIDAY

STRENGTH

1. Back Squat

(OT3:00 for 5 sets)

Set 1:  10 @60%

Set 2:  8 @70%

Set 3:  6 @75%

Set 4:  4 @80%

Set 5:  2 @85%
2. Front Squat

(OT2:00 for 5 sets)

Set 1: 2 reps

Set 2: 2 reps

Set 3: 2 reps

Set 4: 2 reps

Set 5: 20 reps @+5# from last week

WOD

(OT2:00 for 3 sets)

15 Barbell ab rollouts

8 TNG Sumo deadlifts @185/125#

THURSDAY

STRENGTH

(OT1:30 for 8 sets)

1 Power Cleans @70%
SKILL

(EMOM for 12)

Min 1: 6 Kipping press downs

Min 2: 14 sec candle stick hold
WOD

2K row for time

WEDNESDAY

WOD 

(EMOM 40 minutes)

Min 1:  5 power snatches @135/95#

Min 2:  1 round of Cindy (5 pullups, 10 push-ups, 15 air squats)

Min 3:  5 clean and jerks @135/95#

Min 4:  1 rope climb/4 hspu/ 8 KB swings @70/50#

TUESDAY

Congrats to these 3! Fought hard all day and ended up on the podium. Great 2nd place finish!!!


STRENGTH

(E2MOM for 5 sets)

3 OHS w/3 second pause on each rep @60%
WOD

“NANCY”

(5 rounds for time)

400 meter run

15 OHS @95/65#

MONDAY

STRENGTH

Shoulder press

(OT2:00 for 5 sets)

1:  2 reps

2:  2 reps

3: 2 reps

4:  2 reps

5:  20 reps
WOD

(21-18-15-12-9-6-3)

Deadlift @185/125#

Bar facing burpees
POST CORE WORK

(3 rounds not for time)

T2b complex

3 strict t2b + 3 Kipping t2b with straight legs + 3 Kipping t2b with tuck and extend

*rest as needed between sets