Your workout of the day!
5 x 3 (21X1)*
*Use same weight across for each set of 3 from last week’s heavy building set of 5
EMOM x 14 MINUTES
MIN 1 — 14 Burpee Over Bar
MIN 2 — 10 Back Squat (155/105) Rx+ | (115/85)Rx
ON A 15:00 CLOCK
Build to a Moderate-Heavy 5 Rep Push Press*
*Stay below 5RM and below “Heavy”. Bar should move fast and smooth.
WORKOUT
“Pushing Nancy”
5 ROUNDS FOR TIME
400m Run
15 Push Press (95/65)Rx or (115/75)Rx+
FOR TIME
400m Run
100 Double Unders
35 KB Front Rack Lunges (35/26)
25 Hand Release Push-ups
50 Up/Downs
25 H-R Push-ups
35 KB FR Lunges (35/26)
100 Double Unders
400m Run
For Time:
150 Wall-Ball Shots, 20# / 14#
For Time: 30 Snatches, 135# / 95#
Rest at least 5 minutes between workouts. Does not matter which WOD is done first.
FOR TIME
50-40-30-20-10
KB Swing (53/35)
Mountain Climbers
*20/15 Cal Row at end of each round
*Mountain climbers are counted 1L / 1R = 1 Rep
CASH OUT
5:00 Flow Stretching
AMRAP x 12 MINUTES
7 DB Front Squats (50/35)
7 Box Jump (24/20″)
*2 Burpees top of every minute, including 0:00
OLY COMPLEX
5 SETS
1 Power Clean
2 Hang Power Clean
3 Jerks
-Rest 1:30 between sets-
FOR TIME
5 Clean & Jerk (135/95)
200m Run
10 Clean & Jerk (135/95)
400m Run
20 Clean & Jerk (135/95)
800m Run
AMRAP x 20 MINUTES
2-4-6-8 and so on…
Calories (Bike/Rower)
Devil’s Press (50/35)
Box Jump (30″/24″)
DB Front Squats (35/20)
*Devil’s Press is DB Burpee into Ground to Overhead.
*Step-down every rep on Box Jump.
8 ROUNDS, EACH FOR TIME
On the 3:00…
400m Run
12 Toes to Bar (or GHD)
*Round 1 starts at 0:00, Round 2 starts at 3:00 and so on…
CASH OUT
5:00 Flow Stretching
*Focusing on hips and hamstrings
PARTNER WORKOUT
In Teams of 2…
FOR TIME
Row 1000m (alt. every 250m)
100 Wall Balls
Row 1000m (alt. every 250m)
50 Hang Power Snatch (115/75)
Row 1000m (alt. every 250m)
(22:00 Min Cap)
*1 Partner works at a time. Split reps on WB and Snatch any way.
