WOD:
Part A
10min EMOM
Odd 2-3 rope climbs
Even 50 DU’s
- 3min rest
Part B
10min EMOM
Odd 12 T2B
Even 12/9 ring dips
- 3min rest
Part C
10min EMOM
Odd 100m sprint (corner and back)
Even 16 db kB back step lunges (8/side)
53/35
Strength:
Back squat
Using the 3 rep max you found 3 weeks ago
Every 2mins
Set 1: 3 reps @ 85%
Set 2: 3 reps @ 88%
Set 3: 3 reps @ 90%
Set 4: 2 reps @ 92-94%
Set 5: 2 reps @95-98%
WOD:
4 RFT
400m run
12 thrusters 95/65
12 pull-ups
Midline:
Tabata Russian Twists and v-sits
Strength:
Bench Press
Find a heavy single
WOD:
5 rounds
90 on/90 off
14/12 cal row
7 hang power cleans 155/105
Remainder of time max burpees otb
Midline:
3×15
Barbell good mornings
