12 min EMOM
Odd- 6 Ring Dips
Even- 6 Pull-ups *Add weight if wanted
WOD 2 = Endurance Intervals For 20 minutes; 30 sec ON/30 sec OFF intervals
With a friend use an airdyne and rower and switch every interval or according to space. Accumulate max cals
8 min EMOM
-high hang snatch
-hang snatch (start at top of knee cap)
-snatch from floor don’t let go of the bar during a set
All snatches are squat.
Be sure to pass through the high hang position on all. Increase weight each round. Work up to snatch WOD weight.
WOD For time:
-40/30 cal airdyne
-400m run
-30 squat snatch (135/95)
-400m run
-40/30 cal airdyne
If running is not feasible then row 400m. Use a snatch weight that you can move with good form. Singles are fine
WOD 1: Tempo Back Squats
5×4
3 seconds down, 3 seconds in the bottom, fast up!
Start around 50% and work up to a conservative heavy, around 70%.
WOD 2 =
2min AMRAP: -Strict pull-ups
Straight into
7min AMRAP: -50 DUs -10 Burpees
Straight into 2min AMRAP: -Push-ups
3 rounds for time of:
-21-cal. Row
-12 GHD hamstring curl > arch up > hip extension
-3 rope climbs, 15-ft. Rope
Scaling Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.
Intermediate Option 3 rounds for time of: -21-cal. Row -9 GHD hamstring curl > arch up > hip extension -2 rope climbs, 15-ft. Rope Beginner Option 3 rounds for time of: -15-cal. Row -12 arch up > hip extension -3 rope rows, lying to standing
7 min EMOM
-high hang clean
-hang clean
-full clean
All cleans are squat Increase weight each round
For time: -50 wall-ball shots
-15 cleans, 135 /95/65
-50 wall-ball shots
-10 cleans, 185 /135/95
-50 wall-ball shots
-5 cleans, 225 /155/135
Power or squat clean as needed Increase weight each round and use as a scaling guide for WOD
Men use 20-lb. ball to 10-ft. target Women use 14-lb. ball to 9-ft. target