WHITTEN 

(35:00 Min Cap)

 

PERFORMANCE:

5RFT: 

22 AMKB (@53/35)

22 Box Jump (@24/20)

400m Run

22 Burpees

22 Wall Balls (@20/14)

 

FITNESS

3RFT (or 5RFT):

22 RKB (@35-/25-)

22 Box Jumps or Step-ups (@24-/20-)

400m Run

22 Burpees

22 Wall Balls (@20-/14-)

 

PERFORMANCE: ACCESSORY

STRENGTH: (17:00)
4 sets:
-8 Snatch Deficit Deadlift (@start at 65% of Snatch) (@45lb+15lb plate/45lb plate)
-15 Banded Pull-throughs (Green or Black Band)
*Rest :90 seconds after each set...

WOD: (12:00)
15-10-5: Power Clean (@165+/115+)
10-20-30: 1-Arm Alt. DB Thrusters (@50+/35+)

FITNESS:

STRENGTH: (17:00)

4 sets:

-8 Snatch Deficit Deadlift (@start at 65% of Snatch) (@45lb+15lb plate/45lb plate)

-15 Banded Pull-throughs (Green or Black Band)

*Rest :90 seconds after each set...

 

WOD: (12:00)

15-10-5: Power Clean (@165-/115-)

10-20-30: 1-Arm Alt. DB Thrusters (@50-/35-)

 

PERFORMANCE:

STRENGTH: (18:00)
Tempo 42X1 Front Squat (4x6)
-*4 sets of 6 reps
-*Start at 60-65% of Front Squat, but don’t go over 80%
-*To be performed as follows: 2.2.2
-*Rest :15 seconds after every 2 reps

WOD: (18:00cap)
CHIPPER:
-400m Run
-400m Uneven Farmer's Carry: 1 KB in Front Rack and 1 Dumbbell holding at the side
-40 1-arm KB Swing w/switch at top (@35+/25+)
-40 Decline Parallete Push-ups (@20"/18")
-40 Pull-ups

 

FITNESS:

 

STRENGTH: (18:00)

Tempo 42X1 Front Squat (4x6)

-*4 sets of 6 reps

-*Start at 60-65% of Front Squat, but don’t go over 80%

-*To be performed as follows: 2.2.2

-*Rest :15 seconds after every 2 reps

 

WOD: (18:00cap)

CHIPPER:

-400m Run

-400m Uneven Farmer's Carry: 1 KB in Front Rack and 1 Dumbbell holding at the side

-40 1-arm KB Swing w/switch at top (@35-/25-)

-40 Decline Parallete Push-ups (@20"-/18"- or NO box) or Push-ups

-40 Jumping Pull-ups

 

PERFORMANCE:

STRENGTH:
5E90OM:
Press Complex EMOM: (5x1@65% of Strict Press)
-3 Strict Press
-2 Push Press
-1 Split Jerks

WOD:(15:00)
6-5-4-3-2-1:
-Hang Snatches (@115/80)
-Burpee Box Jump Overs (@24/20)

*Rest :90 seconds, then...

6-5-4-3-2-1:
-Hang Clusters (same weight used for Part 1 or add weight)
-Burpee Box Jump Overs

FITNESS:

 

STRENGTH: (8:00)

5E90OM:

Press Complex (5x1@65% of Strict Press)

-3 Strict Press

-2 Push Press

-1 Split Jerks

 

WOD: (15:00)

6-5-4-3-2-1:

-Snatches or Power Snatches (@115-/80-

OR @50% of Snatch)

-Burpee Box Jumps or Burpee Box Step-ups (@24-/20-)

 

*Rest :90 seconds, then...

 

6-5-4-3-2-1:

-Hang Clusters or Thruster (same weight used for Part 1 or add weight)

-Burpee Box Jumps or Burpee Box Step-ups

 

 

PERFORMANCE: REPAIR & REBUILD

30 EMOM: (50on/10transition)
-Minute 1: 50-60 DUs
-Minute 2: 15-18 RKB (@53+-/35+-)
-Minute 3: :30-45sec of Hollow Rocks
-Minute 4: 8-10 Barbell Upright Rows (@45+-/35+-)
-Minute 5: Double-KB Front Rack Step-ups (@53+-/35+-) (@any height 10" or below)

FITNESS: REPAIR & REBUILD

30 EMOM: (50on/10transition)
-Minute 1: 40-50 SUs
-Minute 2: 14-16 RKB (@53+-/35+-)
-Minute 3: :20-30sec of Hollow Rocks
-Minute 4: -10 Barbell Upright Rows (@45+-/35+-)
-Minute 5: 18-20 Double-KB Front Rack Step-ups (@53+-/35+-) (@any height 10" or below)

 

WOD: MILD TOMMY MAC (25:00cap)

PERFORMANCE

2 RFT:
-10 Burpees
-12 Thrusters (@115/75)
-10 Burpees
-12 Deadlift
-10 Burpees
-12 Hang Power Clean
-10 Burpees
-12 Push Jerks

 

FITNESS:

2 RFT:
-10 Burpees
-10 Thrusters (@115-/75-)
-10 Burpees
-10 Deadlift
-10 Burpees
-10 Hang Power Clean
-10 Burpees
-10 S2O