Beast Builder EMOM 7
7 Hang Squat Cleans +1 Push Jerk
Descend/Ascend until
1 Hang Squat Clean +7 Push Jerks
“Meter Maid” for Time
200m Run, 27 Wall Balls (20/14), 27 Box Jumps (24/20)
200m Run, 21 Wall Balls, 21 Box Jumps
200m Run, 15 Wall Balls, 15 Box Jumps
200m Run, 9 Wall Balls, 9 Box Jumps
Gymnastics Conditioning 10:00 cap
30 Strict HSPU
30 Kipping HSPU
***starting and on the 2:00 12/10 cal bike
2k Row for time
Post WOD midline
Accumulate 1:30 Parallette L-sit hold
Stamina Squats EMOM 12
Odd – 3 Front Squats
Even – 6 Back Squats
Perform each 66% of 3RM
Tailspin AMRAP 14
15 Thrusters (95/65)
30 DU
15 C2B Pull-ups
30 DU
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 60% of 1RM Snatch
“BFF”
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14)
For Time:
1000m Run
5 Rounds:
5 Strict Pull Ups
7 Hand Release Push Ups
9 Cal Bike
1000m Run
3 Rounds:
5 Strict Pull Ups
7 Hand Release Push Ups
9 Cal Bike
1000m Run
1 Round:
5 Strict Pull Ups
7 Hand Release Push Ups
9 Cal Bike
Odd Object Conditioning
12 EMOM:
Odd, Deal over the shoulder
Even, 40m Farmer Carry
***Perform both heavy as possible
“Double Header”
For Time:
50/35 Calorie Assault Bike
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 Calorie Assault Bike
***Post WOD Midline
On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – GHD Static Hold – Belly Up (Supine)
Minute 3 – Banded Good Mornings
“Run DMC”
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches (70/50)
4 Sets:
2 Clean Pulls
2 Hang Clean High Pulls
2 Tall Cleans
Percentages based off estimated 1RM Squat Clean:
Set #1 – 30%
Set #2 – 35%
Sets #3+4 – 40%
“Elizabeth”
For Time
21-15-9:
Squat Cleans (135/95)
Ring Dips
5 x 50m Sled Drag
1 x 400m Farmers Carry
1 x 100 Banded Pull-Aparts
“Encore”
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag over Shoulder (100/70)
BCCF IS CLOSED TODAY. HAVE A SAFE AND WONDERFUL CELEBRATION!
5 Sets, resting ~30-45s between:
3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s)
Sets #1+2+3 – 35% of 1RM Snatch
Set #4 – 40%
Set #5 – 45%
“Leg Work”
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50/35)
15/12 Calorie Assault Bike
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
***after DL, spend 1:00 on HSW practice, (HS Holds, Rock on Hands, Shoulder Taps)
“Sugar Daddy”
For Time:
21 Deadlifts (225, 255), 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
“Fish Out of Water”
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans (155/105)
6 Pushups
9 Air Squats
7x on the :90
30 DU + 2 Hang Clean + 1 Jerk
Build from 60%
“Sicko Mode” For time
21/15 Cal Row
21/15 Cal Bike
15/12 Cal Row
15/12 Cal Bike
9/6 Cal Row
9/6 Cal Bike, Directly into:
21 Hang Clusters (135/95)