A. Push Press

• Take 10 mins to build to today’s 1RM Push Press

 

B. “Jack”

20 min AMRAP

• 10 Push Press (35/50)
• 10 KBS (16/24)
• 10 BXJ (20”/24”)

Score rounds and reps.

A. Power Snatch

Every 2min for 16 (8 sets)

• 3 x heavy singles

Not touch & go. 10 sec between singles

Aim 75-85% of 1RM of from last Friday for singles

 

B. Open WOD 16.3

7 min AMRAP

• 10 Power Snatch (25/35)
• 3 Bar Muscle ups

 

Scaling options order:

1. Bar Muscle ups
2. Adjust to 1 or 2 reps per round
3. Bar Muscle ups with band
4. Jumping bar muscle ups
5. 6 Chest to Bar Pull-ups
6. 6 Pull-ups
7. 6 Ring Rows

Every 10 minutes, for 40 minutes (4 sets) for times: 

• 400 Meter Run
• 20 Walking Lunges with Farmer’s Carry (Heavy but max 2 sets)
• 10 HSPU
• 400 Meter Run

 

Each round done as fast as possible.

Time each set.

“Paul Pena”

7 Rounds Each For Time

• 100m Sprint
• 19 KBS (24/32)
• 10 Burpee Box Jumps (20/24)

 

Rest 3 Minutes

Score time each round.

A. Power Snatch

• 15 mins to build to 1RM Power Snatch

 

B. EMOM 14

• Even – 3 x Power Snatch (70-85% of 1RM)
• Odd – 200m Run

 

Aim to complete the 3 x snatch within 45 sec so can be at the door ready to run.

Scale run back to 150m or 100m as required.

Goal is to not miss any rounds.

 

A. Back Squat

• 5-5-5-5

E2.5M

 

B. Open WOD 17.5

10RFT:

• 9 Thrusters (30/42.5)
• 35 DU’s

20 min cap

A. Split Jerk

• 3-2-2-1-1

E2M

 

B. For time

• 800 Meter Run
• 15 Ground to Overhead (42.5/60)
• 25 Pull-ups
• 800 Meter Run
• 25 Pull-ups
• 15 Ground to Overhead (42.5/60)
• 800 Meter Run

Cap – 22 mins

 

A. E3M for 12 (4 sets)

• 20 x DB/KB Walking Lunge steps

Go heavy the final steps should not be performed without struggle.

 

B. 3 x 5min AMRAP

 

AMRAP 1

• 10 Plate Ground to Overhead (15/20)
• 20 Jumping Lunge

Rest 1 minute

 

AMRAP 2

• 10 DB Alt Snatch (15/22.5)
• 10 Box Jump Over (20?/24?)

Rest 1 minute

 

AMRAP 3

• 5 Toes to Bar
• 10 Push-Ups

a

A. Deadlift

• 10-10-6-4-2

E2.5M

*Set 1 – 10 reps @ 50-60% of 1-RM
*Set 2 – 10 reps@ 60-70%
*Set 3 – 6 reps@ 70-80%
*Set 4 – 6 reps@ 80-90%
*Set 5 – 4 reps @ 85-95%
*Set 6 – 2 reps @ 95% +
Focus is on the set of 2.

 

B. “Donny”

21-15-9-9-15-21

• Deadlifts (70/100)
• Burpees

15 min cap

Scale the weight accordingly. You should be able to do the first 21 in 2 sets (12/9).

“Row-meo & Juliet”

In teams of two, complete the following for time:

• 300 Wall Ball Shots
• 4000 Meter Run
• 5000 Meter Row

Teams get one rower and one ball, but may partition the work however they would like . . . and both should be working at all times.

 

 Scaled version:

• 200 Wall Balls
• 2600m Run
• 3300m Row