EMOM x 30
1) :30 Handstand Hold
2) 200m Run
3) 5 Push Press (5-5-5-5-5)
4) 10 C2B / Pull-ups
5) 3 HSPU Slow Negatives / Pike Slow Negatives
6) Rest
Can Deficit the HSPU
Stand out or Kip out of negatives
Push Press %:
55-65-75-85-85
Push press comes from the floor to save space.
@ 80% Clean or 85% Clean Complex
)
Build to 80-85% before complex and stay at weight across EMOM. Should be challenging but doable.
Aim for consistency and focusing on P. Clean technique while hitting depth in squat.
Partner Sprint
6 RNDs
20/15c Row
5 Power Cleans (185/125)
Rx+: 225/150
Scale: 115/85
In a you go I go fashion. Each partner completes a full round while the other rests. Reset rower each time. Each partner completes 3 rnds.
Find a heavy single.
Partner WOD
200m Run Together
15 Synchro Burpees
—-
80 OHS (95/65)
—-
15 Synchro Burpees
200m Run together
*Split the OHS how athletes see fit. Only one works at a time.
Syncro Burpees:
Athletes must be standing at same time.
Athletes chest must be on ground at same time.
RX+:
20 Burpees
115/85
Scale:
10 Burpees
60 OHS (65/45)
Find a heavy single for re-testing.
Athletes must lock knees and legs, any re-bending is a Push Jerk – thus a no-rep for this movement.
AMRAP 13
3 Strict Toes To Bar
30 Double Unders
3 DB Snatches (50/35)
[Add 3 DB Snatches P/Round]
3 Strict Toes To Bar
30 Double Unders
6 Dumbbell Snatches (50/35)
…9, 12, 15 DB Snatches etc. etc.
*Score = Total Rounds + Reps
Rx+:
5 TTB
50 DU
70#
Score Example: If an athlete finishes the Round of 15 Snatches and completes 3 T2B into the next Round. . . their score would be 4+3.
Strict Toes to bar: Athletes must come to a dead stop between reps.
Scale to stric knee raises.
30c/22c Bike
Rest 2m
1000/800m Row
Rest 2m
1 mile run
Score is total time with rest.
For Time:
400m run
15 Snatch (95/65)
3 Rope Climbs
400m run
12 Snatch
2 Rope Climbs
400m run
9 Snatch
1 Rope Climb
Scale: (65/45)
AMRAP 20
5 HSPU
10 Pull-ups
25 Air Squats
Scale:
5 Negatives / 5 Seated DB Strict Press
5 Pull-ups / Banded / Ring Rows
1 Power Clean
1 Hang Squat Clean
1 FS
Build to a heavy single.
30/24c Row
20 Burpee Box Jump Over
10 Clean (185/125)
Scale: (115/85)
[TEAMS OF 3]
AMRAP 30:
A) Triplet (3 rounds)
B) Max Calorie Row
C) Rest
Triplet:
3 RNDs
3 Power Snatch (95/65)
6 Push-ups
9 Air Squats
For time:
50*40*30*20*10*
DU
Sit-ups
* 5 Deadlifts (275/185) + 5 Burpee over bar
(after each round)
Scale:
Cut double-under reps to: 30, 25, 20, 15, 10.
Single Unders: 2x
Choose Deadlift to weight can comfortably go unbroken.
After each round of DU / Sit-ups athletes perform 5 Deadlifts and 5 Burpees over the bar. Lateral for space. Facing if have space.
NO DROPPING! Control up / Control down.
