Blog

EMOM
6 min emom
build to wod weight
1 power clean + 1 front squat + 1 press

WOD
3 rds
5 power clean 135/105 (rx+20lb)
8/6 row
rest 1 minute

3 rds
4 front squat
8/6 bike
rest 1 minute

3 s2oh
8/6 ski erg
rest 1 minute

10 clusters

Strength / Skill
From RIG:
Back Squat
2 rds of 10ea bulgairan split squats

build to 70%
then, 3x4

From Station:
coach led wod prep choice

WOD SELECTIONS
RX+
25 MIN CAP
4 Legless Rope Climbs
40 TU (triples)
40 Alternating Single-Leg Squats - L+R=2
40 Alternating DB Snatches (60/45#) L+R=2
3 Legless Rope Climbs
30 TU
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 TU
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 TU
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
----------------------------
RX
25 MIN CAP
4 Rope Climbs
40 DU (doubles)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
30 DU
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 DU
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 DU
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
------------------------
Intermediate
25 MIN CAP
4 Rope Climbs
40 SU (singles)
40 Assited Alternating Single-Leg Squats
40 Alternating DB Snatches (40/25)
3 Rope Climbs
30 SU
30 Assited Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 SU
20 Assited Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 SU
10 Assited Alternating Single-Leg Squats
10 Alternating DB Snatches
-----------------

Modifications / Options
25 MIN CAP
4 Floor Rope Climbs
40 SU (singles)
40 Air Squats
40 Alternating DB Snatches (30/15)
3 Floor Rope Climbs
30 SU
30 Air Squats
30 Alternating DB Snatches
2 Floor Rope Climbs
20 SU
20 Air Squats
20 Alternating DB Snatches
1 Floor Rope Climbs
10 SU
10 Air Squats
10 Alternating DB Snatches

Prep Work
coach led
empty barbell
10x muscle cleans
10x strict press
2x - hang pull + hang clean + jerk
3 wb + hs prep

PARTNER WOD
15 min partner amrap
YG 5-3-1 / IG 5-3-1
5 Wall Ball 20/14
3 HSPU
1 hang clean & jerk 155/105

RX+ 185/125
deficti hspu 45/25

Strength / Skill
alternating
Bench Press
10,5,3,1,1,1,3,5,10
Barbell Bicep curls
10,5,3,0,0,0,3,5,10

WOD
5RFT
5 Toes-to-Bars (rx+ strict)
10 Calorie Row (rx+ 15/12)
15 Push-ups (rx+ hanging rings)
10 Box Jumps 20 (rx+30/24)
5 Pull-ups (rx+ ctb)