A: Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set
B. Five rounds for time of:
200m Run. (15/12 Cal Row or Bike if weather dictates)
20 Alternating Single-Arm Dumbbell Snatches (50/30 lbs)
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together) 500m Row if needed
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets to a moderately heavy.
Five rounds for time of:
20 Wall Ball Shots (20/14) Women throw to a 10' target today, men throw to 11'
5 Squat Snatches (135/95 lbs) Scale to 40-50% of your 1RM
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs) Use a weight that allows you to go unbroken throughout the WOD.
10 Burpees Over the Barbell
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 –Rest
Four sets of:
Back Squat x 8 reps
Rest 3 minutes
Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.
Three rounds for time of:
400 Meter Run (500m Row if weather dictates)
30 Alternating Cossack Squats (35/20# KB in a goblet hold) If mobility is an issue, do not add weight to this movement.
15 Toes to Bar (Scale to a kipping progression that we coached on last week)