 16:00 E2MOM
High Hang - Low Hang - Full Squat clean complex Metcon: Complete rounds for 20 minutes of: 5 pull-ups 10 push-ups 15 squats 20 pulls on the rower Score is total calories rowed.
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 Strength:
15:00 EMOM 1:00 Deadlift 2 reps @ 85% 1:00 Strict HSPU 1:00 Rest Metcon: With a running clock: @0:00 4:00 AMRAP 21-15-9: Power Snatch (75/55#) Burpees @8:00 4:00 AMRAP 15-12-9: Power Snatch (95/65#) Burpees over Bar @16:00 4:00 AMRAP 12-9-6: Power Snatch (115/80#) Burpee Box Jumps (24"/20")  Strength 1:
15:00 EMOM 1:00 3 reps Front Squat 1:00 Strict Ring Pull Ups 1:00 Rest Strength 2: 5:00 to find 20rm Back Squat Metcon 1: 21 – 15 - 9 HSPU OH Lunges (95/65) Metcon 2: 21 Pull Ups 3 Sled Pulls 15 Pull Ups 2 Sled Pulls 9 Pull Ups 1 Sled pull  Strength:
15:00 to Work up to a Turkish get up Metcon: Partner WOD: 1k Bear Hug Sandbag carry (135/90) 1k Partner Sled Push 185/135  18:00 AMRAP
3:00 each movement, moving immediately into the next one. “Flash Dance” Assault bike Burpee's Row for calories Double unders Shuttle sprints Sled Push  18:00 AMRAP
3:00 each movement, moving immediately into the next one. “Web-Slinger” Muscle ups Handstand push-ups Chest to bar pull-ups Ring dips pull-ups push-ups  The next 3 days we will be completing 3 Benchmark workouts we’ve created to show areas to celebrate and/or target for improvement. Compare your scores to July 25th - 27th to see how you’ve improved. 18:00 AMRAP 3:00 each movement, moving immediately into the next one. “Dark Night” We’ll be going deep into the pain cave on this one” Deadlift (365/225) Back Squat (315/205) Front Squat (275/185) Clean (225/155) Jerk (185/135) Snatch (135/95) use 1 bar for all movements  Strength:
24:00 EMOM 1:00 Explosive Squats 3 reps @ 70% 1:00 Strict Pull ups 1:00 Rest Metcon 1: Every 2 mins (10rds) 15 Wall Balls 10 Burpees 5 Box Jumps (24/20)  Gymnastics Conditioning
2 Rounds of: 2:00 max Bar Muscle ups 1:00 max Strict HSPU 2:00 max C2B Pull ups 1:00 max kipping HSPU Rest 3:00 between rounds Metcon: For Time: 12 Squat Snatches (115/95) 9 Muscle Ups 9 Squat Snatches (135/105) 6 Muscle Ups 6 Squat Snatches (155/115) 3 Muscle Ups  Strength:
16:00 EMOM 1:00 Bench 6 Reps @ 80 % 1:00 Ring Rows 10 Reps 2:00 Rest Metcon: Partner WOD 10 Rounds each: 12 walking SB lunges (90/60) 1 lap sled push (185/135) 200/150m row Partner 1 does a movement, then Partner 2 goes. |
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