Month: October 2018

EMOM 6

L3 – 3-5 Strict chest to bar pull-ups + 15 sec hold

L2 – 3-5 Strict pull-ups + 15 sec hold

L1 – 5 self assisted pull-ups + 15 sec hold

WOD:

4 RFT:

50 Walking Lunges

2 Rope Climbs

20 GHD Sit-Ups / Ab Mat Sit-Ups

L2: Floor rope climb + jump tuck 3:1

L1: Scale as necessary

EMOM 6

L3: 7 ring push-ups + 20 sec push-up hold

L2: 6 diamond push-ups + 20 sec push-up hold

L1: 5 push-ups + 20 sec push-up hold (scale to box if required)

WOD:

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (115/85)

L2: OHS 95/65

AMRAP 5:

Buy In: 400 M Run

Then, AMRAP:

21 CTB Pull-ups

21/15 Cal Row

Rest 5 Minutes

AMRAP 5:

Buy In: 400 M Run

Then, AMRAP:

15 Toes to Bar

15/10 Cal Row

Rest 5 Minutes

AMRAP 5:

Buy In: 400 M Run

Then, AMRAP:

9 Pull-ups

9/6 Cal Row

L2: Jumping Pull Ups & Knees to Chest

AMRAP 15:

30 Double Unders

10 DB Power Cleans (50/35)

30 Double Unders

10 DB Hang Squat Cleans (50/35)

30 Double Unders

10 DB Push Presses (50/35)

30 Double Unders

10 DB Reverse Lunges (50/35)

30 Double Unders

10 DB Thrusters

L2: DB 35/25 & 1.5:1 SU

L1: Scale as necessary

Cash Out:

Heavy Double KB Farmer Carry

5 x 100 M* + max effort bar hang (up to 1 min) immediately following each set – rest 30 sec

L3: 2 pd/1.5 pd

L2: 1.5 pd/1 pd

21 Minute Running Clock

5 Minutes

With 1 Barbell Establish a 1 RM Clean and Jerk

Rest 2 Minutes

AMRAP 14

Partners Alternate:

Row 500 M

5 Box Jumps 30/24

10 Ab Mat Sit Ups

15 Dead Lift 135/95

L2: Box Jump 24/20 & DL 115/85

L1: Scale as necessary

Strict Dips (rest 60 sec between sets)

L3 – Strict Weighted Ring Dips – 5 x 5

L2 – Strict Ring/Matador Dips – 5 x 5

L1 – Box Dips – 5 x 5

WOD:

3 Rounds for Time:

10 Snatch (95/65)

400 Meter Run

L2: Snatch 75/55

AMRAP 15:

200m

12 Alt Dumbbell Snatch (50/35)

30 Double Unders

L2: DB Snatch 35/25 & SU 2:1

L1: Scale as necessary

Cash Out:

Double Tabata (8 Min) – Hang from Pull-up Bar

L3 – L hang

L2 – Tuck hang

AMRAP 5:

Buy In: 35/25 Calorie Row

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

**Rest 5 Minutes

AMRAP 5:

Buy In: 25/18 Calorie Row

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

**Rest 5 Minutes

AMRAP 5:

Buy In: 18/13 Calorie Row

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

L2: DL (155/115) (185/135) (225/155)

21-18-15-12-9:

Wallballs (20/14)

Pull-Ups

Calorie Row

200 Meter Run

L2: WB 14/10 & Jumping Pull Ups

Strict Pull-ups (60 sec rest)

L3- Strict Weighted Pull-ups – 5×5

L2- Strict Pull-ups 5×5

L1- Partner Assisted Strict Pull-ups 5x(3-5)

WOD:

Hero WOD “JT”

21-15-9:

Handstand Push-ups

Ring Dips

Push-ups

L2: Pike Push-Ups & Supported Dips & Push Up from the Knees