50 Deadlifts, 135/95
20 Calorie Row
40 Hang Power Cleans, 135/95
20 Calorie Row
30 Front Squats, 135/95
20 Calorie Row
20 Push Jerks, 135/95
20 Calorie Row
10 Clusters, 135/95
20 Calorie Row
50 Deadlifts, 135/95 20 Calorie Row 40 Hang Power Cleans, 135/95 20 Calorie Row 30 Front Squats, 135/95 20 Calorie Row 20 Push Jerks, 135/95 20 Calorie Row 10 Clusters, 135/95
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For time:
21-18-15-12-9-6-3 Front squat, 155/105 – no Rack, clean from floor C2B Pull up Part-1: Conditioning
3 Rounds: 21 Box Jumps, 24/20″ 18 Wall Balls, 20/14 15 Kettlebell Swings, 1.5/1-pood 12 Burpees Part-2: Snatch EMOM for 7 rounds: 1 Squat Snatch + 1 Hang Power Snatch Part-3: Squat 3×8 Front Squats With a running clock…
Part-A: In 10 minutes complete a 1600m row + max reps of Clean and Jerks, 135/95 Rest 3 minutes Part-B: In 7 minutes complete a 800m row + max reps of Power Snatches, 115/80 Rest 3 minutes Part-C: In 4 minutes complete a 400m row + max reps of Thrusters, 95/65 Part-1: Squat
1RM Back Squat Part-2: Conditioning: 500m Row Time Trial Part-3: Conditioning 5 RFT: 7 TTB + 14 Wall Balls (30/20) + 21 Double-unders *Try to perform all reps unbroken.* Rest :30 between rounds "Your Choice"
Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats OR Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating (Pistols) 15 pull-ups Part-1: Conditioning EMOM x 15 5 rounds of: Min 1: 20/16 Cal Row Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU Min 3: 2 Heavy Front Squats Parts 2 & 3 are Optional Part-2: Snatch Work up to a heavy 3-Position Power Snatch Pos. 1: Pockets Pos. 2: Knees Pos. 3: Ground Part-3: Barbell Conditioning EMOM x 7: 3 Squat Snatches Part-1: Conditioning “Satan’s Whiskers”
3 RFT: 10 C2B Pull ups 10 Front Squats, 165/110 10 Burpees Part-2: Gymnastics Conditioning 3×20 unbroken Ring dips, minimal rest between sets. Part-3: Rowing 50 Calorie Row for time Rest equal time 30 Calorie Row for time Rest equal time 15 Calorie Row for time Conditioning
For time: 20 Deadlifts 275/185 Row 500m 20 KB swings, 2/1.5-pood Row 500m 20 Overhead Squats, 115/80 Row 500m 20 Burpees Row 500m 20 C2B Pullups Row 500m 20 Box jumps, 24/20″ Row 500m 20 DB Squat Cleans, 45/30 each Row 500m ECC Qualifier WOD 5 “Hollyman”
30 RFT: 5 Wall Balls 3 HSPU 1 Clean, 225/155, 205/135, 185/115 |
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