Strength: Deadlift
EMOM8
1: 3 deadlifts @ 78% of heavy 1 on 5/4
2: 7 strict hspu
"Thrasher"
30/24 cal row
15 snatches (135/95)
100 double unders
30/24 cal row
15 thrusters
*10 min cap*
Run 1 mile w/ vest
Bonus Work
back squat 3x8 @ 58%
HS Walk practice
Today's Workout >
Skill Work: toes to bar
EMOM4: 4-12 reps
rest 2:00 then max reps
Strength: Push Jerk
EMOM7
5 reps @ 67%
EMOM18
1: 7 strict pull ups
2: 7 burpee box jump overs (24/20)
3: 7 db thrusters (50/35)
Full WOD
Strength: 3 rep max front squat
Accessory Work
Jog 25:00
Bonus Work
Bench Press 6x4 @ 70%
then 3 rounds
25 push ups
25 ghd sit ups
Full WOD
Run
2x800m w/ 2:00 rest
3x400m w/ 1:30 rest
4x200m w/ 1:00 rest
"Wrist Watch"
AMRAP8
1-2-3-4...
strict pull ups
wall walks
Full WOD
"Black and Blue"
5 rounds
10 power cleans (135/95)
10 burpees
*12 min cap*
Accessory Work
25-20-15-10-5
increasing weighted push ups
hollow rocks
Core Work
tabata mountain climbers
then max low plank hold
Bonus Work
4x500m row w/ 1:00 rest
EMOM4 2-5 RMU
rest 3:00 then max reps
Full WOD
AMRAP40
1: 15 GHD sit ups
2 15 wall balls (20/14) (11'/10')
3: 4 sandbag cleans
4: 15/11 cal ski
5: rest
Full WOD
Run 1 mile vested
rest 5:00
Run 1 mile
"Strict Cindy"
10 rounds
5 strict pull ups
10 push ups
15 air squats
Full WOD