A. Push Jerk

• 2-2-2-2-2

E2M

 

B. “DT”

5RFT

• 12 Deadlifts (50/70)
• 9 Hang Power Cleans
• 6 Push Jerks

15 min cap

Every 2 minutes, for 30 minutes (3 sets of each):

• Station 1 – 20/30 Cal Rower or 400m Run
• Station 2 – 40 Wall Ball Shots (7/9)
• Station 3 – 30 Alternating Dumbbell Snatches (15/22.5)
• Station 4 – 20 Burpee Box Jump-Overs (20?/24?)
• Station 5 – 40 Seconds of Side Plank (each side)

No score required.

Adjust reps to provide a sufficient challenge. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 45 seconds of rest, please increase the number of reps.

This rep scheme is tough – it is very likely you WILL need to scale. Do it earlier rather than later.

Open Athletes – Use today’s workout as active recovery. Drop the weight, the reps, the intensity and just get moving. Let your body set the pace and just flush out the soreness from the weekend. Just have fun and enjoy moving your body today, it is not the day for crushing yourself.

“Dissecting Kelly”

In teams of two, complete as many rounds as possible in 30 minutes of:

• 400 Meter Run
• 30 Box Jumps (20″/24″)
• 30 Wall Ball Shots (7/9)

 

Team members will alternate tasks, with only one member working at any one time.

 

Finisher: Coaches choice

A. 12 mins to build to a 3RM Power Clean

•  Touch & Go – no reset in between

 

 B. For time:

• 400m Run
• 30 Alternating Single-Arm DB Snatches (15/22.5)
• 30 T2B
• 30 Alternating Single-Arm DB Snatches (15/22.5)
• 400m Run

A. Back Squat

• 3-3-3-3-3

E2M

 

B. “Mary”

20 min AMRAP

• 5 HSPU
• 10 Pistols
• 15 Pull-ups

A. Push Jerk

• 2-2-2-2-2

E2M

 

B. 4 Rounds of: 2 minutes on / 2 minutes off

• 15/20 Cals Row or 12/15 Cal Bike
• Max Shoulder to overhead (50/70)

 

Score shoulder to overhead each round.

High effort on row/bike then hold on.

 

A. Snatch

• 15 mins to build to today’s 1RM Snatch

Power or squat – athletes choice.

 

B. 5RFT

• 5 Power Snatch (35/50)
• 10 OHS
• 30 DU’s

15 min cap

50 singles

 

Open WOD 19.4

A. Split Jerk

• 3-2-2-1-1

E2M

 

B. Two sets for max reps of:

• 90 seconds of Assault Bike/Row for Calories
  

Rest 30 seconds

• 90 seconds HSPU

Rest 30 seconds

• 90 seconds of Double Unders 
  

Rest 30 seconds

• 90 seconds of Ring Dips

Rest 30 seconds

 

Score total reps for each movement per set – 8 scores added for total.

 

Finisher:  EMOM 6

• Minute 1 – 8-10 Challenging Ring Rows
• Minute 2 – 45 Second Prone Plank Hold