A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Russian Kettlebell Swings x 20-25 reps @ 1010
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
B. Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges with BB or DBs
10 Push Press with BB or DBs
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
A. Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
*Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
*If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.
B. Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
A. Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 2 reps
Build over the course of the four sets, but focus more on speed and stability than load used.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today’s heavy.
Followed by…
Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
B. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps
Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.
C. Three sets of:
Strict Handstand Push Ups x 10-12 reps
(if 10-12 reps are easily achieved, add a deficit to make this rep range challenging)
Rest 30 seconds
Strict Pull-Ups x 15 reps @ 2011
(if this is easily achieved, add weight to make this rep range challenging)
Rest 30 seconds
Rest 60 seconds and then . . .
Three sets of:
Weighted Stationary Dips x 8-10 reps
(DO NOT substitute this with weighted ring dips. If you don’t have a place to do stationary dips then substitute this with unweighted ring dips x 15 reps @ 20X2)
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
D. Six sets for times of:
Row 350 Meters
Rest 3 minutes
*These are all out maximal efforts. Aim is to acheive maximum heart rate.
warm up:
2x
forward roll=> 10m high skip=> 10m back pedal=> 10m broad jump=> 10m back pedal
skill:
10 box step ups/step down
30-45 sec plank hold
WOD:
30 mountain climbers
20 walking lunges
10 press (PVC, empty bar)
20 walking lunges
30 mountain climbers
Game & Healthy Snack