EMOM X 5 MIN
6/12 CALL BIKE
5 BURPEES

REST 2 MIN

EMOM X 5
6/12 CAL ROW
10 DB POWER SNATCHES 20 /30
RX+ 35/50

REST 2 MIN

EMOM X 5
100 MT RUN
10-OH LUNGES IN PLACE W PLATE 25/45( ALTERNATING LEGS)
REST 2 MIN

AFTER THE 3 EMOM
2 X 50. MT EACH
SLED PULL 45/90
PROWLER PUSH 45/90

AFTER THE 3 EMOM
2 X 50. MT EACH
SLED PULL 45/90
PROWLER PUSH 45/90

10-15 MIN
BENCH DAY!
5-4-3-2-1-1-1

20 MIN AMRAP
13 FRONT SQUATS 65/95
13 BOX JUMPS
13 PUSH UPS

30 SIT UPS
EVERY 5 MIN

5-10 MIN
STRICT PULL UPS DRILLS

WOD

3 RDS OF DT ( 12 D/L 9 HANG POWER CLEAN, 6 PUSH JERK 105/155)
1 RD OF HELEN( 400MT RUN ,21 KB SWINGS, 12 PULL UPS)
3 RDS OF DT
1 RD OF HELEN
3 RDS OF DT
1 RD OF HELEN

FOR TIME
BUY IN

10 PULL UPS WITH TOES TO BAR( 1 PULL UP 1 TOES TO BAR) TRY TO CONECT THEM! 10 EACH PERSON

40 HANG POWER CLEANS
40 KB SWINGS
40 WALL BALLS
40 BURPEES
40 BOX JUMP OVERS
40 THRUSTERS
40 HANG POWER SNATCHES

BUY OUT
200 DUBS

200 MT RUN AFTER EACH MOVEMENT

RX 65/95
RX+ 85/115
RX+ RING TOES TO BAR WITH RINGS MU

WARM UP
3 STATIONS
30 SEC ON 15 0FF X 4 EACH STATION
1- PLANK
2-ROW
3-BIKE

POST COMMENTS OF TOTAL CAL
REST 2 MIN

WOD
40-30-20-10
RENEGADE ROW 20/30
20-15-10-5
D/L 135/185
100 MT FARMERS CARRY AFTER EACH RD 35/55

RX+ 155/225
KB 45/70
DB 20/30

WARM UP
3 MIN ON THE BIKE
WITH EMPTY BAR
10 FRONT SQUATS
10 GOOD MORNING
10 OHS

5-10 MIN
SNATCH PROGRESSION

SNATCH E.M.O.M-13 MIN POWER OR FULL ( CHALLENGE YOURSELF)

3 SNATCHES EVERY MIN ON THE MIN FOR 5 MIN @70%
2 SNATCHES EMOM X5MIN @ 80%
1 SNATCH EMOM X3 @90%

SCORE= FINAL WEIGHT

WARM UP
3 MIN ON THE BIKE
WITH EMPTY BAR
10 FRONT SQUATS
10 GOOD MORNING
10 OHS

5-10 MIN
SNATCH PROGRESSION

SNATCH E.M.O.M-13 MIN POWER OR FULL ( CHALLENGE YOURSELF)

3 SNATCHES EVERY MIN ON THE MIN FOR 5 MIN @70%
2 SNATCHES EMOM X5MIN @ 80%
1 SNATCH EMOM X3 @90%

SCORE= FINAL WEIGHT

CORE BLAST
20 V-UPS
1 ROPE CLIMB
30 HOLLOW ROCKS
1 ROPE CLIMB
40 ABMAT SIT UPS
1 ROPE CLIMB
50 GABBY’S SIT UPS
1 ROPE CLIMB

RX+ LEGLESS