W.O.D.

In Teams of 2 (1 working / 1 resting)

33-27-21-15-9

Pull Ups

Snatch (95/65)

27-21-15-9

Chest to Bar Pull Ups

Clean (135/95)

21-15-9

Bar Muscle Ups (Scale = strict pull up)

Deadlifts (185/125)

*Run 200 M together every 4 Minutes, including start of workout.

*If you are not done by th 28:00 mark – no more running. Just finish the volume

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SUGGESTED WARM UP

1. 1-2 Minutes of rolling out lats and hamstrings
2. 5 Good Mornings + 5 Bent over rows – 2x
3. 5 Toe Touches + 5 Press Ups
4. 10 Second Hang / 10 Second Scap Pull Up / 10 Second Kip
5. Work up the lifts – 5-10 reps at each with lighter-than-WOD weight

AMRAP 18

20 Wall Balls

60 Double Unders

Part 1:

10-10-7-7-4-4-1-1-1

Deadift

*Rest 2 minutes after every set.  Add weight each set.

Part 2:

6 Sets

500 M

Rest 1 Minute

*Aim to have fastest and slowest round within 5 seconds of each other

3 Rounds

21 Sit Ups

7 Pull Ups

21 Sit Ups

7 Toes to Bar

3 Rounds

15 Push Ups

7 Pull Ups

15 Push Ups

7 Toes to Bar

3 Rounds

9 Lunges (each leg)

7 Pull Ups

9 Lunges (each leg)

7 Toes to Bar

*The lunges are NOT alternating.  Do 9 on one leg, then 9 on the other every time

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9 Rounds of work with a lot of trips to the rig. Keep your pace smooth and steady, don’t worry about speed. Just get the volume in.

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SUGGESTED WARM UP

Keeping this simple today:

50 Burpees. Start slow, end fast. Then go workout.

For Time:

400 M run

44 Hang Power Cleans (135/95)

22 Hang Power Cleans (165/115)

11 Hang Power Cleans (185/125)

*every time the bar touches the ground, go run again

*Scale the first weight to something you know can clean 15+ times unbroken.  

*Cap yourself at 10 runs

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Weight selection is important here. I would spend some time prior to the start working up and hitting multiple reps at all three weights. The workout is over after the final clean, so you are going to run a minimum of 3 times, but most likely 6-8 times.

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SUGGESTED WARM UP

1. 100 M Jog + 5 Press Ups + 5 toe touches
2. Stretch wrists and front rack
3. 100 M Jog + 5 Hang Muscle Cleans (45/35) + 5 Tall Power Cleans (45/35)
4. Stretch calves and hamstrings
5. 100 M Jog + 5 Hang Hang Power Cleans 60-70% of first weight
6. Work up the hang power clean weights, 3-5 reps at a time

Part 1:

4 Sets

3 Strict Press + 4 Push Press + 5 Push Jerks

*Rest 2 Minutes between sets

Part 2:

3 Rounds

20 Alternating DB Step Ups (1 DB)

10 Deficit Handstand Push Ups (4 in / 2 in)

20 Alternating Reverse DB Lunges (1 DB)

10 Strict Press (60+% of highest weight from Part 1)

*Scale HSPU and Strict Press to something you can do 6-10 reps of unbroken prior to WOD.

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Part 1 is going to challenge your stamina more than your sheer strength. Make sure to be as efficient as possible with your breathing and bar path, it will make a difference at the end. A classic upper/lower push workout that will be likely be dictated on your shoulder stamina. Scale appropriately.

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Suggested Warm Up

1. Stretch wrists and front rack: 2-3 minutes
2. 6-4-2: Burpee / Alternating Step Up
3. 6-4-2: Press Ups / Scorpions (each side)
4. Stretch wrists and front rack: 2-3 Minutes
5. 6-4-2: DB Step Ups / DB Push Press (each arm)
6. 6-4-2: Toe Touches / Press Ups

In Teams of 2 (1 working / 1 resting)

200 Air Squats

400 M Run (200 M each)

150 Push Ups

400 M Run (200 M Each)

100 Sit Ups

400 M Run (200 M Each)

50 Burpees

400 M Run (200 M Each)

200 Weighted Lunges

400 M Run (200 M Each)

150 Dips

400 M Run (200 M Each)

100 Hollow Rocks

400 M Run (200 M Each)

50 Burpees

400 M Run (200 M Each)

*You MUST change the order of who runs first/second each time a new round of running begins.

*If you are doing this solo – cut the reps in half (still run 200 M)

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You’re running a mile here – and we suggest you split the other work in half however you want. The rule of needing to change the order of who runs first will make things extra challenging at times, but hang tough.

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SUGGESTED WARM UP

1. 10 Opposites – slow and controlled
2. 10 Scorpions – slow and controlled
3. 10 Alternating Pigeon Pose – slow and controlled
4. 25 ft Butt Kickers + Punter Kicks + Side Shuffles (down and back)
5. Run 200 M slow
6. 9-6-3: Jumping Air Squats + Push Ups w/Pause at bottom)
7. Run 200 M Medium
8. Hold bottom of air squat while rotating left and right – touch the sky
9. Run 200 M Hard

Every 4:00 for 6 Sets

22/19 Cal Row

15 Bodyweight Movements*

10 Push Press (115/75)

Set 1 = Sit Ups

Set 2 = Pull Ups

Set 3 = Jumping Air Squats

Set 4 = Burpees

Set 5 = Lunges

Set 6 = Push Ups

*Sets should all be done at an intense rate – ideally under 3 Minutes.

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Urgency is needed on the rower – you can’t jog that. Depending on your personal strengths and weaknesses, that barbell work will be really tough on a few of those sets. Make sure you are DRIVING with your legs and EXTENDING the hips UPWARD.

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SUGGESTED WARM UP

1. Stretch and Mobilize wrists – 2 Minutes
2. Stretch and mobilize the front rack – 2 minutes
3. Row 22/19 Cal at half speed
4. 5 Sit Ups + 5 Strict Pull Ups + 5 Jumping Air Squats + 5 Burpees + 6 Lunges + 6 Push Ups
5. Row 22/19 Cal at 75% speed
6. 5 Strict Press + 5 Push Press
7. Mobilize thoracic + arm circles against wall – 5 reps each side
8. Row 22/19 Cal Full speed

5 Sets

1 Power Clean + 1 Hang Squat Clean

Rest 10 seconds

1 Squat Clean

*Aim for 50-70%

5 Sets

1 Clean Pull

Rest 10 Seconds

1 Squat Clean

*Aim for 70+%

5 Sets

1 Pause Front Squat + 1 Front Squat

*Rest 2 seconds at bottom of Pause Squat

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Taking a step back from volume and rate. Rest 1-2 minutes in between sets – take your time. Let’s get heavy.

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SUGGESTED WARM UP

1. Mobilize and stretch front rack (Lats / Triceps / Wrists)
2. Mobilize and stretch the squat (Quads / Hips / Calves)
3. 3 Sets: 3 Tall Clean (Pause at bottom of squat)
4. 3 Sets: 1 Clean Pull + 1 Tall Clean + 1 Pause Front Squat

200 M Run

3 Rounds

9 Burpees

18 Toes to Bar

then

400 M Run

3 Rounds

7 Burpees

14 Toes to Bar

then

800 M Run

then

3 Rounds

5 Burpees

10 Toes to Bar

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The volume inside starts off really tough but the runs increase as you go AND the volume decreases inside as you go. Try to stay consistent with your rate.

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SUGGESTED WARM UP

1. 5 Press Ups + 10 Mountain Climbers – 3 rounds
2. 5 V-Ups + 5 Burpees – 3 Rounds
3. 10 Leg Swings + 10 Punter Kicks (each leg) + 200 M Run
4. 10 Butt Kickers + 5 Side Lunges (each leg) + 200 M Run
5. Stretch thoracic (Arm circles / Rotations..etc)
6. 400 M Run (intense effort)