Month: October 2018

For TIme – 37 min cap Round 1 5 TRX/Ring Rows 10 Wall Balls (20/14) 15 ABMAT Sit Ups 20 Air Squats Person A does

Clean Pause @ Above Knee, Hips, then clean 10×1, EMOM 3 Rounds for Time (FB 4 rounds) 15 Pull Ups (FB C2B) 5 Thrusters (135/95)

Deadlifts 4×5 TNG, Every 2 min For Time – 27 min cap  5 Rounds of: 5 DL (315/225)  Heavy 5 Kip Swings then 100 Jump

Snatch Pause @ Above knee, hips, then snatch 10×1, EMOM Partner AMRAP  – 34 min Part A 10 Box Jump Overs (24/20) 10 HSPU 10

Back Squats 5×2, 90%, every 2 min 25 Min Ladder 2,4,6,8,10,12….continue for 25 min or until you finish your calories KBS (70/50) SDHP Goblet Squat

Strict Press 7×2, every 90 (Partial then Press) 10RFT – 15 min cap  5 Shoulder to Overhead (115/75) FB 135/95 3 Burpee Broad Jumps (over

Part 1: 5 Rounds of 50 Reps (For Time) Person A is rowing max calories in 1 Min after that minute is up, Person B

Bench Press, 5×3, 90 sec then 2 min rest Strict Pull-ups, 5×5, 90 sec then 2 min rest Weighted Step Ups, 5×6, 90 sec with

5 Snatch Grip DL + 1 Squat Snatch = 1 Round 6 Rounds every 2 min *progressive overload Ladder – 15 min cap  25 OHS

Hang Semi Squat Cleans 10×1, EMOM Partner WOD – 26 min cap – For Time  Part 1: 4 Rounds of 8 Semi Squat Hang Cleans