A. Bent Over Row 6 – 6 – 6 – 6 – 6
B. Paleo Benchmark #3 – 11:00 Increasing Ladder
3 WallBalls (20 – 10′, 14 – 9′)
3 Box Jumps (24/20)
3 Deadlift (115/75)
6 WB
6 BJ
6 DL
9……..etc
C. 500 row cool down
A. For Time:
Starting on 0:00 and OT 4:00 for 24:00
200 Meter Sprint
20 Kettlebell Swings (24/16 – American)
20 Burpees
B. 20 Turkish Get-ups (moderate to heavy) – NFT
A. Back Squat 6 – 6 – 6
B. Paleo Benchmark #1 – for max reps
4:00 Row for Calories
1:00 REST
3:00 C2B Pullups (C2B/chin-over/jumping)
1:00 REST
2:00 Max Back Squat (M-165/115/air, W-115/80/air)
1:00 REST
1:00 STOH (M-135/95/65, W-95/65/45)
C. OLY Wall squats/splits
A. Work up to WOD Snatch or C&J
B. WOD – last completed 5/8/14
” Isabel”
30 Snatch for time (135/95)
or
“Grace”
30 Clean & Jerk for time (135/95)
REST AS NEEDED, THEN:
C. “Annie”
50 – 40 – 30 – 20 – 10
Double Under
AB Mat Sit-up
A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3
B. 12:00 EMOM
6 C2B Pull-ups + 6 Thrusters (95/65) + 6 Bar Jump (O&B=1)
*delete one rep for each if you can’t complete OTM
C. Team WOD – TBD
22:00 Partner AMRAP – one work/one rest
8 Hang Power Clean (M-115/95/75, W-75/65/55)
8 Push Ups
8 Box Jumps
*rotate after a completed round
A. Tempo F Squat (:08 down, :08 hold) 1 – 1 – 1 – 1 – 1 (70-80% 1RM)
B. 0:00 – 10:00 Complete:
21 – 18 – 15 – 12 – 9 – 6 – 3
Back Squat (M-115/95/75, W-75/65/55)
*one rope climb in between rounds
REST in any time remaining
C. 10:00 – 16:00 – AMRAP
20 Lunge Steps (each step=1)
10 Shoots (B&F=1)
D. 16:00 – 20:00
Foam Roll Legs/ham/glute
A. Work up to heavy 1 Rep Deadlift
B. 5 Rounds – For time:
5 Deadlift (Heavy)
1 – 20 Meter Shuttle Run (5/10/15/20)
10 Ring Dip
1 – 20 Meter Shuttle Run (5/10/15/20)
C. Jog 800 Meters after WOD
