Category: WOD

EMOM: 7 Minutes 3 Strict pull ups and 5 toes to bar E2MOM: 12 minutes -2 split jerks @ 75-80% of 1rm jerk *from the rack* 5 Rounds for time: 10 OHS Rx: 65/95 Rx+: 85/115 10 Sumo deadlift high pulls Rx: 65/95 Rx+: 85/115 10 Pull ups Rx+: Chest to Bar

EMOM: 6 minutes Burpees Rx 10 burpees, Rx+ 13 burpees E2MOM: 10 minutes 5 Front Squat @ 75% of 1rm AMRAP: 12 minutes 21 Kettle bell swings 35/53lbs 15 Goblet squats 9 Double unders

Push Press: E3MOM 12 Minutes 2 Push press at 90% of 1rm WOD: 3 Rounds *1 minute at each station* Wall balls 14/20lbs Rx, 20/30 lbs Rx+ Toes to bar Thrusters 65/95 lbs Rx, 85/115 Lbs Rx+ Double unders Calorie row *Rest 1 minute*

Deadlift: E3MOM for 12 minutes, 2 DL at 90% of 1rm WOD: “HEAVY HELEN” 3 Rounds for time: 400 meter run 21 KB swings 16/24 Kg Rx, 24/32 Kg Rx+ 12 Kipping pull ups, Rx+: 12 Chest to bar pull ups

Skill Work Peg Board and Kipping Ring Muscle up practice. Muscle-ups: work up to max set in 6 minutes Hang Snatch: E2MOM 10 minutes. Preform 2 hang squat snatch work at 75-80% 1rm squat snatch AMRAP: 8 minutes 3, 6, 9, 12, …* Clean and Jerk 95/135 lbs Rx, 105/155 lbs Rx+ With 10 toes…

Bench Press: E3MOM 12 Minutes 2 Reps @ 90% of 1 rm Four Rounds for time: 6 Hang Squat Clean 95/135 Rx 10 Rings Dips

2 Back Squat: E3MOM (Every 3 mins on the minute) 12 Minutes @ 90% 1RM BS AMRAP: 13 Minutes 30 Deadlifts Rx: 155/225 30 Wall-ball shots 14/20 30 Calorie row 30 Hand release push ups Rx+: Hand stand push ups

Weightlifting: EMOM for 12 minutes of 4×3 Push Press at 85% of your 1 RM Metcon:  AMRAP for 11 of Hang Power Snatch (Rx: 95/56 Rx+: 115/85 Rx) 30 Double Unders (Rx+: 40 Double Under) This is a couplet that will keep you moving the entire of the 11 min WOD. Relax your shoulders on…

Deadlift (EMOM 12 mins 3 Deadlifts at 85% of your 1 RM DL) Metcon : 5 Rounds for Time (cap 30 minutes) Run 400 Meter Row 500 Meters This is a bench mark WOD and all about consistency in your splits across the 400 m runs and the 500 rows. Push hard as always in…