WOD

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7 = 1 rep @ 90%

Set 8 = 1 rep @ 90-95%

Set 9 = 1 rep @ 95+%

Set 10 = 1 rep @ 101%

 

B) E3MOM x 4-6 sets @ 90% pace:

– 200m run

– 30 double unders

– 5 ground to overhead (135/95)

 

RX+ use 155/105.

 

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary!

A) E2MOM x 6 sets – back squat

Sets 1-3: 3 @ 85%

Sets 4-6: 2-3 @ 85-90%

*Go up on weight from last week.

 

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

*Compare to 1/9/17

 

C) 2 rounds for quality:

– 20 reverse snow angels

– 20 elevated hip extensions

A) Gymnastic warm-up (last week of this)

EMOM x 3 sets

Station 1 –

• Level III: Max effort strict HSPU in 45 sec
• Level II: Max effort negative HSPU in 45 sec
• Level I: 2Max effort handstand hold in 45 sec

Station 2 –

• Level III: Max effort muscle up + 2 dips in 45 sec
• LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
• Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) Every 10 minutes x 3 sets at 80-90% pace:

– 1000/800m row

– 800m run

*Keep times as similar as possible.

A) E3MOM x 7 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 @ 101+%

 

B) 3 rounds for quality:

– 1 lap suitcase carry R

– 10-15 V-ups

– 1 lap suitcase carry L

– 6-8 BB good mornings @ 20X1

A) 6 min AMRAP @ 80-90%:

– 8 deadlifts (225/155, 185/125, 155/105)

– 8 CTB pull-ups

R4M

6 min AMRAP @ 80-90%:

– 8 burpee box jump overs (24/20”)

– 8 ring dips

R4M

6 min AMRAP @ 80-90%:

– 8 power cleans (135/95, 115/75, 95/65)

– 8 toes to bar

 

B) 4 sets for quality:

– 8/side single arm DB bench press @ 2111

– 6-10 supinated strict pull-ups @ 2111

– 10-12 banded pull-aparts

Rest as needed

 

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7-8 = 1 rep @ 90%

Sets 9-10 = 1 rep @ 95+%

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8-10 shoulder to overhead (115/75, 95/65, 75/45)

3: 30 double unders

 

RX+ bump up to 15/12 cal, 135/95 weight, and 50 double unders.

A) E2MOM x 5 sets
– 3 back squats @ 85-85+%
*Go up on weight from last week.

B) E5MOM x 3-4 sets:
– 400m run
– 20 wallballs (20/14)
– 15 toes to bar

A) E3MOM x 5 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1-2 reps @ 95%

 

B) 3 sets for quality:

– 10 steps per side KB contralateral lunge

– 30-60 sec feet elevated FLR on rings

– 10-15 dual DB hammer curls

– 6-8 alternating sides strict toes to bar

 

*Try and use same weight on both KBs for contralateral lunge.