EMOM 5: :30 Bar Hang, :30 Plank
5 Viking Press/3 High Windmills R, 5 Viking Press/3 High Windmills L, Alternating Clean/Front Rack Squat :45-:45-:45/:30 x3, Deadlift, 5 @ 60%, 5 @ 65%, 5 @ 70%
AMRAP 9: 3, 6, 9...Power Snatch (95/65)/15, 30, 45...DUs
Skill of Choice
Back Squat, 5 @ 75%, 3 @ 85%, 1 @ 95%, Snatch 5x3 @ ~70-80%
Benchmark #12 For Time: 10 Hang Power Cleans (115/75), 20 OTB Burpees (2 feet jump), 30 Shoulder to OH, 40 Pull Ups, 50 Lunges (EC, knee to floor)
In Partners for Total Reps, AMRAP 5: Farmer's Carry (53/35, switching every 100m), rest 2 minutes, then AMRAP 10: Row for Calories (switching every 20 calories), rest 2 minutes, then AMRAP 10: 10 Box Jumps (24/18), 10 Push Ups, 10 Air Squats (alternating moves)
Tabata 4: MBCs
KB Clean/Squat/Sots Press R, Clean/Squat/Sots Press L, Swing :45-:45-:45/:45 x3, Press, 5 @ 75%, 3 @ 85%, 1 @ 95%
AMRAP 7: 1 Rope Climb, 7 Pull Ups, 7 Jumping Lunges (HC)
Handstand Walks/Handstands/Wall Walks
n/a
For Time: Row 1500m, Rest 3 Minutes, 3 Rounds of 10 T2B, 15 Front Squats (115/75), 10 OTB Burpees, Rest 3 Minutes, then Run 1200m
5x5 Kipping Pull Up Technique
Bench Press, 5 @ 75%, 3 @ 85%, 1 @ 95%, 6 Heavy Sled Pulls
EMOM 10: Alternating Minutes, 4 Power Clean and Jerks (150/105) AND DUs for reps
EMOM 5: 10 Hollow Body Rocks, 10 Back Extensions AND DUs/Jump Rope
Swing/Swing/Snatch R, Swing/Swing/Snatch L, 5 Double Row/5 Push Ups HR :45-:45-:45/:45 x3
AMRAP 10: 10 Plank Rows (35/25 EC), 20 Cal Ski, 10 Sit Ups
Skill of Choice
Deadlift, 5 @ 75%, 3 @ 85%, 1 @ 95%
Benchmark #11 "Karen" For Time: 150 Wallballs (20/14)
9/11 Memorial WOD, In Partners: Row 2001 meters, then 11 reps of the following 9 mvmts: Box Jumps (24/18), Thrusters (115/75), Burpee Chest to Bar Pull-ups, Power Cleans (115/75), Handstand Push-ups, Kettlebell Swings (53/44), Toes to Bar, SDHP (53/44), Push Jerk (115/75), Row 2001 meters
3x5 High/Low Windmills
Swing/Snatch R, Swing/Snatch L, Alternating Floor Chest Press :45 on :15 off x3
Every :90 for 6 Rounds: Run 100m, 10 Alternating DB Snatches (40/30 EC), DB Goblet Lunges for Reps (EC)