A. Banded Goblet Squats 12 – 10 – 8 – 6 – 4 |
B. For time: |
50 – 40 – 30 – 20 – 10 WallBall (20/14) |
*in between each round (4x) |
10 Strict Ring Dip |
10 Ring Row |
20 Meter Bear Crawl |
A. Banded Goblet Squats 12 – 10 – 8 – 6 – 4 |
B. For time: |
50 – 40 – 30 – 20 – 10 WallBall (20/14) |
*in between each round (4x) |
10 Strict Ring Dip |
10 Ring Row |
20 Meter Bear Crawl |
“Song Game”
A. 8:00 OTM 1 Clean Pull +1 Power Clean |
B. For time |
5 Rounds of: |
21 WallBalls (20/14) |
14 Burpees |
7 Power Cleans (M:185/155/135/115/95,W:125/105/95/75/65) |
C. Easy 3:00 Row + 200 Meter Walk + mobilization on own |
A. 5 Rounds: 1 Press + 2 P. Press + 3 Push Jerk |
B. 3 Attempts at max set of Strict Pull Ups |
C. 12:00 Increasing Ladder |
1 STOH (M:135/115/95,W:95/75/55) |
1 Pull Up |
1 Box Jump (30/24) |
D. Shoulder Band Stretch |
A. OHS Practice/Technique |
B. 10:00 AMRAP |
10/8 Cal Row |
10 Front Rack Lunge Steps (athlete choice) |
10 OHS (athlete choice) |
2:00 REST |
C. 6:00 AMRAP (not for score) |
10 Hollow Rock + 10 Superman + 1:00 Plank |
1:00 REST |
D. 3:00 to establish max a HS Walk (mod HS Hold) |
A. Warm Up Deadlift to WOD Weight |
B. 5 Rounds of 3:00 WORK/3:00 REST |
200 Meter Sprint |
5 Deadlifts (HAP) |
15 Push-ups |
*Max T2B in time remaining (score total across 5 sets) |
24:00 EMOM |
#1 – 5 Thrusters + 20 DU (M:185/155/135/115,W:125/105/95/65) |
#2 – 25 Meter Sled Push (Heavy Weight) * |
#3 – 20 KB Swings (HAP – Unbroken) |
#4 – 5-7 SHSPU + 10-15 Ab Mat Sit-up |
* 3 from the high side/3 from the low side, work with partner |
A. For time |
800 Meter Run |
50 Deadlift (185/155) |
600 Meter Run |
50 Push-up |
400 Meter Run |
50 T2B on the Ground |
200 Meter Run |
B. NFT – 3-4 lengths of Turf of Seal Walks |