Strength
Shoulder Press 1x1
10-12 minutes to establish a Heavy Shoulder Press
WOD
"The Freman"
18:00 AMRAP
6-4-2
Bench Press 185#/110#
3-2-1
Rope Climb (Scale 12-8-4 Elevated Ring Rows)
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00. Full sequence = 18 reps
Strength
Power Clean 1x1
8 minutes to establish a Heavy Power Clean
-into-
3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)
Strength 2
Hang Muscle Clean 3x8
Record Hang Muscle Clean weights here.
WOD
“Grace”
For Time
30 Clean and Jerks 135#/95#
WOD
"Bene Gesserit"
6 rounds For Time:
12/10 Calorie Air Bike
12 Overhead Squats 75#/55#
Core Work
4 sets:
15 Strict Hanging Leg Raise
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:30 sec Side Plank on Forearm (each side)
*Rest 2:00 b/t sets
Skill Work
Ring Dip Skill Work
EMOM8:
odd: 5-8 Strict Ring Dips
even: 10-20 sec Ring Support Hold
Advanced athletes can add weight to make it challenging.
Modify to matador or box dips/hold as needed.
WOD
"Sandworms"
AMRAP 2:00
50 Double Unders
25ft Handstand Walk (Scale 2 Wall Walks)
Max Deadlifts 225#/155#
*Go until you get 50 reps
-rest 1 minute between sets-
*14 minute time cap. Score is clock time. If you are not finished within 5 sets (14 minutes), score is 14:00 plus remaining unfinished deadlift reps (1 rep = 1 sec).
