A. Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Russian Kettlebell Swings x 25 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111
B. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/10 lbs)
A. Take 20 minutes to build to a 3-RM Back Squat
Note best successful 3-RM.
B. For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
C. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/12 lbs)
A. Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Build over the course of the five sets.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Build to a heavy-ish double.
Followed by…
Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches (drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets
Build to a load that is heavy, but allows you to maintain mechanics.
B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 8 reps
Goal is to use last week’s top weight for all three sets.
C. Four sets of:
2 Muscle Ups + 5 Ring Dips (with a hold) @ 20X2 (externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Weighted Chest-to-Bar Pull-Ups x 2-3 Reps (all weighted pull-ups should be strict – a little bit of body english at the top is acceptable. Strict weighted pull ups if unable to perform chest to bar)
Rest 30 seconds
Rest 3 minutes and then . . .
Four sets of:
60 seconds of Handstand Walk x Max Distance
Rest 60 seconds
D. Six sets for max calories of:
60 seconds of Assault Bike Rest 3 minutes
*If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower
**These are all out maximal efforts. Aim is to acheive maximum heart rate.
warm up:
2x
row 350m=> 10 dot drills=> 10 PVC pass thru=> 10 lunges=> 20 lemon squeezers
skill:
review KB deadlift
conditioning:
partner farmer’s carry 100m
WOD:
Interval Fun:
*AMRAP in a minute at each station
- box jumps
- ab mat sit ups
- kb deadlift
- wall balls
Game & Healthy Snack