Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean
Benchmark
5 RDS
3 min amraps
complete as many reps as you can during each 3 minute block.
rest 1 minute in between
re start where you left off
score is total reps
3 PC 135/105
6 Push ups
12 Air Squats
Strength / Skill
5x3 Back Squat- build load to moderate heavy
5X BTN snatch balance (2"",4"",6""down)
WOD
For Time
Ladder Down
10 OHS + 200m run
9 OHS + 200m run
8 OHS + 200m run
7 OHS + 5 pull ups
6 OHS + 5 pull ups
5 OHS + 5 pull ups
4 OHS + 1 Rope Climb
3 OHS + 1 Rope Climb
2 OHS + 1 Rope Climb
1 OHS + 200m run
MRX/SC 95/65, 85/55, 75/45
RX 105/85
RX + 135/105 - Chest to Bar
RX++ 155/125 - Bar Muscle ups, Legless Rope Climb
Strength / Skill
Front Squats
5x3 build
Push Press
5x3 build
WOD
At top of each Minute
5 Lateral Burpee Bar Jump Overs
then, chip away at 50 Thrusters (105/85)
RX + 135/105
RX++ 155/125
Wod Prep
Partner Tabata
20 sec On / 20 sec switch
RD1:
A1 Row
A2 Rig hang, hollow/arch
switch
RD2:
A1 Row
A2 WB pause
switch
RD3:
A1 Row
A2 kip, k2e
switch
RD4:
A1 Row
A2 WB pause
switch
RD5:
A1 Row
A2 t2b
switch
RD6:
A1 Row
A2 WB
switch
PARTNER WOD
Teams of 2
60 Wall Balls
50 T2B
40 Cal Row
Rest 1 min
50 Wall Balls
40 T2B
30 Cal Row
Rest 1 min
40 Wall Balls
30 T2B
20 Cal Row
