Strength
Back Squat*
5x3
*Superset each Set with 10 Perfect Hollow Rocks
WOD
FOR TIME*
20-15-10-15-20
Hang Power Clean 95#/65#
Back Squat
*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.
Cool Down
FOR RECOVERY
5:00 Slam Ball Gut Smash
(No Measure)
WOD
AMRAP x 25 MINUTES
25/20 Cal Bike
25 Hand Release Push-Ups
25 Box Jump Overs 24"/20"
(Score is Rounds + Reps)
Finisher
2-3 SETS FOR QUALITY
10/10 Banded Anti-Rotation
10/10 Plate Around the World (Athlete Choice, Light)
-Rest As Needed b/t Sets-
(No Measure)
Skill
EMOM x 10 MINUTES
MIN 1 - 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 - 5 Tempo Deadlift (21X1)**
*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill
**Building to or above workout weight
(No Measure)
WOD
"RIPCORD"
4 ROUNDS FOR TIME:
15 Chest to Bar Pull-ups
15 Deadlift 185#/125#
400m Run
WOD
IN TEAMS OF 2...
FOR TIME
800m Team Run
Immediately Into...
10 ROUNDS
10 Hang Power Cleans 115#/75#
30 Double Unders*
Immediately Into..
800m Team Run
*Option for "Unbroken" Double Unders
**Runs performed together. You go, I go format for the Rounds. P2 Rests while P1 works.
