EMOM, 5 rounds (10 min)
Min 1: 3 Back Squats 75-85%
Min 2: 8 DB Strict Presses
7RFT, 15 min cap
7 Hang Cleans (135/95)
7 Box Jump Overs (30/24)
2 Rope Climbs
5 minute rest
At the 20 min mark, Every 75 sec complete,
1 Cluster
tuesday
Deadlifts, 8×3, every 90s
Controlled tempo (2-1-3)
24 min, ladder intervals
1 Pull Up (add 1 every round)
2 Push Ups (add 2 every round)
3 Air Squats (add 3 every round)
10 second rest (add 10 sec every round)
wednesday
7 Min AMRAP
25 Double Unders (50 Singles)
10 Burpees
15 ABMAT Sit Ups
3 min rest
5 Rounds, NOT for time (15 min)
Min 1: 10 DB Bench Presses
Min 2: DB Farmers Walk
Min 3: 10 DB Bent Over Row (holding 2)
3 min rest
ROUNDS For Time, 10 min cap
The number of rounds you completed, in the beginning, is what you will now complete for time with a longer time cap
25 Double Unders (50 Singles)
10 Burpees
15 ABMAT Sit Ups
thursday
40 min cap
Rowling 200/150m (10 frames max)
_____ = # above or below the 200/150
____ KBS
____ Box Jumps
____ Wall Balls
____ Sprawl to Ball Over Shoulder
____ HRPU
friday
Snatch, EMOM
5×3 TNG
1 min rest
4×2 TNG
1 min rest
3×1
For Time, 25 min cap
15 HSPU
20 OHS (95/65)
2 Lap Run (indoor mod: 500 meter row)
15 HSPU
20 Front Squat (115/75)
2 Lap Run (indoor mod: 500 meter row)
15 HSPU
20 Back Squats (135/85)
2 Lap Run (indoor mod: 500 meter row)
saturday
no WOD due to Tri State Games