WOD: With a partner, against a 24:00 running clock, complete every 2:00 the following,
8 x dumbbell front squats
8 x dumbbell push press
8 x dumbbell dumbbell deadlifts
8 x alternating arm dumbbell snatch
Remaining time in 2:00 = max syncro burpees
*Score for the day = total synchro burpees
**Only one athlete works at a time (EXCEPT THE SYNCRO BURPEES)…how you divide the work each round is up to you.
STRENGTH: Barbell Cycling
2 rounds,
:15 seconds max reps – Power cleans @ 65% of 1 RM
:45 seconds rest
2 rounds,
:30 seconds max reps – Power cleans @ 68% of 1 RM
:30 seconds rest
2 rounds,
:45 seconds max reps – Power cleans @ 70% of 1 RM
:45 seconds rest
WOD: 4 rounds for time,
50 x double unders
20 x wall balls
1 round of “DT” (135/95, 95/65, 65/45)
1 minute rest
STRENGTH: Back squats
5-5-3-3-2
Immediately after completing the 2’s, drop to 40% of the weight used for the set of 2 and complete a burnout set
WOD: 5 rounds for time,
200 m run
18 x kettle bell swings
15 x box jumps
STRENGTH: Gymnastics Conditioning
3 sets for max reps,
Strict handstand push ups
Rest 1:00 between sets
3 sets for max reps,
Strict ring dips
Rest 1:00 between sets
WOD: For time,
30-20-10
Row
Kipping Handstand Push ups
2:00 rest
30-20-10
Row
Thrusters
STRENGTH: EMOM x 5 sets
2 x pausing push jerks + 1 x push jerk – based off 1 RM jerk
Pause occurs in the catch position of the jerk
Set 1 – 50%
Set 2 – 55%
Sets 3/4/5 – 60%
WOD: AMRAP in 12:00
5 x man makers
10 x toes to bar
20 x dumbbell lunges @ shoulder rack
