Prep Work
3rds tabata 20/20
1. jump
2. ab mat situps
3. rig work
4. pushups
5. airsquat
WOD
min 0-12
12 min cap
Benchmark - Annie
DU
Ab mat sit-ups
50/40/30/20/10
min 13 start cindy
10 min cap amrap
5 pull ups
10 push ups
15 air squats
Buy-In 400m Run split (200e)
then,
Split evenly YGIG:
5 rds of:
10 Deadlifts (185/125) Rx+ (225/155)
8 HSPU RX+ defecit 45/25)
after 5rds
30 cal Row
4rds of:
10 Hang Clean (95/65) Rx+ (135/95)
8 Pull up - Rx+ CTB
after 4 rds
20 Cal Bike
3rds of:
10 Front Squat (95/65) Rx+ (135/95)
8 T2B -RX+ strict
after 3 rds
30 cal Row
2rds
10 S2OH (95/65) Rx+ (135/95)
8 box jumps 24/20 Rx+ 30/24)
After 2 rds
20 cal bike
1 rd
10 Thrusters (95/65) Rx+ (135/95)
8 wall walks
Buy Out 400m Run split (200e)
Strength / Skill
Back Squat
5-3 1-1-1
OHS
5x1
WOD
RX
5RFT:
5 CTB pullups
10 strict push ups (elbows back)
5 OHS 115/85
10 wall ball
OPTIONS:
5 Pull ups
10 push ups
5 OHS 95/65
10 wall balls
5 Jumping pullups
10 press ups
5 Back Squat
10 squat jumps
Strength / Skill
12 min on the clock:
3 sets of 10 (L+R=2) bulgarian split squats
RIG:
Press Complex
Strict 5,3,1,1,1 ahap
Push/Jerk 5x1
WcG Benchmark
DB S2OH - DU - STEP-UPS-RUN
RX :
3 RFT:
25 DB S2OH (50/35)
50 Double Unders
25 Single DB Step-ups (20)
200M Run
OPTIONS:
25 DB S2OH (35/20#)
25 Double Unders
25 Single DB Step-ups (20)
200M Run
20 DB S2OH (15/10#)
60 Single Unders
20 Step-ups (no weight)
100M Run
Intended Stimulas
Finish the workout between 10:00-15:00.
Each set of double unders should take no more than 1:00/15.
Complete DB s2oh in no more than 4 sets in every round.
Use a moderate DB loading for you, if you feel like every round can
be unbroken, then the DBs are a little light for you.
