August 2017

10min build Up to Heavy Cluster of: 1 Clean & Jerk to 1 Hang Clean & Jerk *Any form of clean / any form of jerk allowed* With a Continously Running Clock for Max Reps -0:00-4:00min – Run 400m to Max MUs or C2B Pull-Ups or Pull-Ups -4:00-5:00min – Rest -5:00-9:00min – Row 400m to Max Clean & Jerks […]

Bench Press = 5 – 3 – 2 – 2 – 1 E3MOM 5 Sprint Rounds For Time: -12/10 Barbell Push-ups -10 Shoulder To Overhead 115/75 RX+ 145/100 MRX 95/65 -8 Burpee Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ -12/10 calorie Row or 12/10 calorie Bike REST 2 minutes after each round

Hang Squat Clean: 3 – 3 – 2 – 2 – 1 – 1 – 1 E2MOM Build up 21-15-9 Reps for Time of: -Hang Squat Clean 135/95 RX+ 155/105 MRX 95/65 -T2B Core Development -1 minute High Plank Hold w/1 Push-up every 5 seconds -15 V-ups -1 minute Left Side High Plank Hold -15 GHD Sit-ups -1 minute

10min Deadlift build Up and HSPU/Handstand Walk Practice “Me Love You Long Time” by DB For Time: -15 Deadlifts 225/155 RX+ 275/185 MRX 185/115 -1600m Run -15 HSPU or 75ft Handstand Walk RX+ 15 Parallette HSPU or 100ft Handstand Walk MRX 2/4″ rise or 50ft Handstand Walk or 5 Wall Walks -1200m Run -15 Deadlifts -800m Run -15 HSPU

“CHRISTINE” 3 Rounds For Time Of: -500m Row -12 Deadlifts Bodyweight/Females 75% Bodyweight – 21 Box Jumps/Step-ups 24/20″

Spend 5 minutes working on Thruster Technique Spend 5 minutes working on Pull-up Technique Benchmark WOD “FRAN” 21-15-9 Reps For Time: -Thrusters 95/65lbs -Pull-ups

Snatch Training Build Up – 2 Power Snatch to 2 OHS – 2 Power Snatch to 2 Snatch Balance – 2 Squat Snatch – 1 Power Snatch to 1 OHS – 1 Power Snatch to 1 Snatch Balance – 1 Squat Snatch – 1 Squat Snatch – 1 Squat Snatch 3 Rounds For Time Of: -20 KettleBell Swings

WOD:2 minute AMRAP of: -Run or Row 200m or .5km Bike -Max Muscle-Ups (Ring or Bar) or Burpee Pull-ups Rest 2 minutes4 minute AMRAP of: -Row or Run 400m or 1km Bike -2 Rope Climbs 15′ MRX 10′ -Max Toes To Bar Rest 2 minutes2 minute AMRAP of: -Run or Row 200m or .5km Bike -Max Chest-To-Bar Pull-ups Rest 2 minutes4

Sumo-Deadlift = 5 – 3 – 3 – 2 – 2 E3MOM TEAM WOD 3 Rounds For Time Of: – Partner 1 ROWS 400m – Partner 2 RUNS 400m or 1km Bike Once Both Finished, slap hands – 10 Synchronized Barbell Push-Ups MRX Synchronized HRPU – 10 Synchronized Sumo-Deadlifts 185/125 RX+ 225/155 MRX 155/105 – Partner 2 ROWS

Front Squat = 5 – 3 – 3 -2 – 2 E3MOM For Time: -21 Front Squats 95/65 RX+ 115/75 MRX 75/55 -21 Pull-Ups -21 Shoulder To Overhead Rest 2 minutes -15 Thrusters -15 Pull-ups Rest 1 minutes -9 Front Squats -9 Pull-Ups -9 Shoulder To Overhead Rest 30 seconds -6 Thrusters -6 Pull-ups -3 Front Squats -3 Pull-Ups -3 Shoulder To Overhead