W.O.D

WOD (18min): AMRAP(18):
500M/400M row
40 DU's (30se practice or attempts)
15 (10) T2B (sub is strict knee raises)

Nate - AMRAP in 20min:
•2 Muscle-ups
•4 Handstand Push-ups
•8 Kettlebell swings 72/53# (35/22#)

Compare to 09/26/18
Scaling for MU is the highest level of pull (banded PU included)
Scaling for HSPU is seated presses

Core - 2x10 back extensions

Clean skill work (18min):
EMOM(3). 3 Tall Squat Cleans
EMOM(3). 2 Hang Squat Cleans
EMOM(3). 1 Clean Pull (from floor) + 1 Squat Clean
8 minutes to do a heavy squat clean

WOD - 3RFT of:
400M run
10 DL's (top squat clean)
2 Rope Climbs or 1 LL Rope Climb

Scaling for RC is assisted RC

Core - 3x10 SLOW dead bugs

WOD - 'Fran' 21,15,9 RRFT of:
BB Thrusters 95#/65# (65/35#)
Pull Ups

15 Minute time cap
Compare to 01/10/19

Alt.EMOM(12):

1St minute: 3 Shoulder Presses
2nd minute: 3-10 Ring Dips

Core - 3 max effort weighted plank holds

Teams of 2. AMRAP(20).

Athlete 1 - pacesetter : 200M run
Athlete 2 - Triplet of:
3 GTOS 100#/70# sandbag (50/30#)
5 Shoulder Presses 95/65 (65/35#)
7 Box Facing Burpee Box Jumps (24"/20")

when setting up please give a good amount of space between the boxes and the barbells

Core - 2x200m suitcase carry with each arm with as few breaks as possible

BB strength (18min) - OHS 5x5
1 Round every 3 minutes

WOD (12min)- For time:
40 (30) Wall Ball Shots / 2 rope climbs
30 (20) Wall Ball Shots / 3 rope climbs
20 (10) Wall Ball Shots / 4 rope climbs

WBS - 20#(14#) to 10’ target - 14#(8#) to 9’ target
Sub for RC - 1:1 assisted RC

Core - 3x5 SLOW Jefferson stretches with KB

For time:
50/40 Calorie row
40 (30)Anchored Sit Ups (use 50#/35# DB’s - 25/15#)
30 (20)KB SDHP 70#/53# (44/26 or lighter)
20 (10)DB Front Squats (use DB's from Sit Ups)
10 (5) DB Burpee Clusters (use same DB's as above)
20 (10)DB Front Squats
30 (20)KB SDHP (same KB)
40 (30) Anchored Sit Ups
50/40 Calorie Row

WOD (24min)
AMRAP(3): 200M run, Strict Pull Ups till time expires
REST 2 minutes

AMRAP(4): 200M run, Strict C2B Pull Ups till time expires
REST 2 minutes

AMRAP(5): 400M run, BMU's till time expires
REST 2 minutes

AMRAP(6): 400M run, RMU's till time expires

Scoring:
Pull ups - 1 point
C2B pull ups - 2 points
BMU - 3 points
RMU - 4 points

Scaling for those that do not have strict PU's and such: have them do band pull ups but try and use a thinner band each round. Those that use a thick band for all AMRAP's will still benefit and get stronger. Their scoring will be 1 point per rep for all AMRAPS

Core - 2x10 GHD sit ups

Skill (10min): Kipping HSPUs and handstands. If you have them do EMOM(10) of either strict or kipping HSPU's

WOD (20min) - 5RFT of:
- 15 (10) T2B
- 12 (8) DL’s 225/155# (95/65#)
- 400M run

Snatch Skill Work (10min) - 5 Rds. of the following Snatch complex:
1 Hang Snatch Pull
1 Hang Power Snatch + 1 OHS
2 Hang Squat Snatch
1 round EOM

WOD (10min) - AMRAP (10) using 60% of top load from Snatch complex:
3 OHS/ 3 Bar Facing Burpees
6 OHS/ 6 BFB
9 OHS/ 9 BFB etc.

Core - 3x10 slow side bends with KB