WOD

“Bench Press (Week 9 of 12) Bench Press 1 x 5 @ 50% 1 x 3 @ 58% 1 x 2 @ 67% 1 x 1 @ 73% 1 x 1 @ 78% 1 x Max Reps @ 82% Snatch Grip Pendlay Rows 5 x 5 (Build) Then… 16 min AMRAP: 5 strict pullups 10…

Every 1:15 x 6 sets: Sets 1-2 : 4 High hang snatch Sets 3-4: 3 Below the knee snatch Sets 5-6: 2 Power snatch from the floor Then.. 3:00 AMRAP Thrusters @ 65/45 – EMOM including 0:00 – 9 TTB – 3:00 Rest – 3:00 AMRAP Thrusters @ 95/65 – EMOM including 0:00 – 9…

6 Rounds of :20 sec work/:10 sec rest Bicycle Crunches Lying Leg Raises Ceiling Crunche (toe touches) Flutter Kick in Hollow Hold Then… EMOM 24:00 1 – 12/9 Cal row 2 – 12 Seated DB triceps ext (French press) 3 – 15 BB curls 4 – 9/7 Cal bike 5 – :40 Wall sit 6…

Every 1:30 for 6 sets: *Set 1 – 6 @ 62% + 5 Tall box jumps *Set 2 – 6 @ 67% + 5 Tall BJ Set 3 – 6 @ 69-72% + 5 Tall BJ into… Set 4: 3- Deadstop deadlifts @ 72-77 % Set 5: 2- Deadstop deadlifts @ 78-85 % Set 5:…

2-3rds 5 Scap pull-ups 6 BB Bradford press 7 BB RDLs 8 Band pull aparts 10 Double or single unders Then… 10 plank up downs 20 cross body mountain climbers 30 shoulder taps Rest :20 X2 Then… Press/Pull. (week 2/6) Complete 1 set every 2:30 x 5 Sets 7 Strict Press 8 Pendlay rows 15…

Every :90 x 6 sets (week 1/6) E – 5/5 Front foot elevated BB Split squats O – 6 No lock out front squats Then… 3 Rounds For Time: 500/400m row 30 RKBS 20 Wall balls 10 Burpees

45 MIN AMRAP 500m Row 10 Strict Chin Ups 10 V-Ups 0.5 Bike 15 BB muscle snatches 15 Tuck Crunches 200m Run 20 Bb thruster 20 Russian Twists w a 45/25# Plate (R+L = 1 rep)

(Week 8 of 12) Bench Press 1 x 3 @ 63% 1 x 2 @ 70% 2 x 5 @ 75% 1 x AMRAP @ 75% Underhand Barbell Rows 5 x 5 (Building) For time: 40/30 Cal row 40 RKBs 40 Air Squats 30/20 Cal row 30 RKBs 30 Push-ups 20/15 Cal row 20 RKBs…

Every 1:30 x 6 sets: 2 Hang power cleans 1 Squat Clean from the ground 1 Jerk *hang on to the bar for the entire complex Then… For Time 12 Power Cleans 24 Toe to Bar (12 MU) 20 Alt Farmers Hold DB Walking Lunge Steps 9 Power Cleans 18 Toe To Bar ( 9…

2:00 Machine 3 rounds: 4 Scap Pull-ups 8/8 banded strict press 4/4 Lunges Then.. For time: 10-8-6-4-2 Strict Pull-up/banded Seated DB Strict Press 50/35 10/7 Cal row between each set — 2-4-6-8-10 Suitcase hold Bulgarian split squat (each leg 2/2…4/4) Single arm DB row (each arm) 10/7 Cal bike between each set Then… 3 Sets…