Power, 3rds, EMOM
Min 1: 5 Back Racked Squat Jumps
Min 2: 10 Plyo or Deficit Push-Ups
Min 3: 10 KB Banded High Pull
Strength: Box Back Squats, 5×3, 70%
Pause at the box
For Time, 15 min cap
Partition However
50/35 Bike Cals
50 HRPU
50 Kip Swings
*FB do it without partitioning
back racked jump squats, is a “back squat” jump squat, just a minor dip and an explosive jump- explain how to brace on the way back and to stay tight with the bar-
KB banded high pulls is basically a hanging high pull with a band strapped to it (same way we strap up for Russian swings)
Strength
3 DL (70-80%) + 5 Strict Pull ups = 1 round
Every 2 minutes for 5 rounds
21 min, Partner WOD Chipper + AMAP
10 Farmers Walk (70s/50s) there back = 1
*75 Pull Ups (FB C2B)
*100 G2O (45/25 plate)
*Max Burpees
*Partners must hold KB’s/DB’s in order for reps to count
The goal is to complete AMAP burpees in the 21 minutes
Exercises with the asterisks are the only exercises that a partner needs to be holding equipment for reps to count.
Power, 3 rds, EMOM
Min 1: 3 Box Jumps for height
Min 2: 7 Slam Ball Clean and Throw to Target (DO NOT LET SLAM BALL DROP FROM THE TARGET. CATCH THE SLAM BALL EVERY TIME)
Min 3: 10-15 Supine Band Lat Pulldown (in a hollow Position)
Supine band straight arm pulldowns (in a hollow position, you could hook up the band on the rig about a foot off the floor then perform a straight arm pull down but in a hollow position.
Strength, 3 position Clean
6×1, every 90 seconds
3 position clean- clean from the floor, low hang and then finish with high hang
Every 2 minutes for 6 rounds
Goal is to Sprint
20 Single Unders (+20 each round)
5 Muscle Clean and Press (115/75)
5 OHS (115/75) *Narrow grip if possible
Rest with the remainder of the time
*For the workout, some people can try a more narrow grip on their overhead squats as long as mobility allows, it can help you stay more stacked and transition seamlessly. If someone can ohs well then they can back rack and put hands wider and do ohs that way or snatch it up- there’s no must do it or not do it.
HALLOWOD
For Time, 42 Min Cap
1000/800 Meter Row
6 rounds of:
15 Box Jump Overs (24/20)
9 HSPU
12 High Hang Snatch (75/50)
Then
6 Lap Run (indoor mod: 2 mile Bike)
then
4 Rounds of:
15 Box Jump Overs (24/20)
9 HSPU
12 Low Hang Snatch (95/65)
then
1000/800 Meter Row
then
2 rounds of:
15 Box Jump Overs(24/20)
9 HSPU
12 Snatch (115/75)
Pay attention to amount in class, going to be more appropriate if half the class does the cardio before the mini wod and the other half to do it as so.
LOREDO
Six rounds for time of:
•24 Air Squats
•24 Push-ups
•24 Walking lunge steps (1 for 1)
•Run 400 meters (2 laps) Bike Mod: .6 mile
40 min cap