Protected: WOD/Blog

10 minute Muscle Up EMOM
Pick an unbroken number to consistently target every minute, should be 2-3 reps short of failure each round.

9 min AMRAP
12 HSPU
12 Pull Ups
12 Front Rack Lunges 50/35

Rest 5 minutes

3 Rounds of
45 sec Max Cal Row
15 sec transition
45 sec Max Cal Ski
15 sec transition
45 sec Max Cal Bike
15 sec transition
1 minute Rest

Strength Stations:

-Sled Push
-Trap Bar Farmers Carry
-Yoke Carry

In groups on 4-6, spend 10 minutes at each station building to a maximum 15 metre weighted carry/push. Not for time.

WOD
21-15-9
Ground to Overhead 40/27.5
Lateral Burpees over the Bar

In Pairs – Farmers Carry Relay:

Complete 3 x 200m farmers carry per person (total of 6 x 200m) – 2 x 16/24kg KB

30 minute EMOM:

18 Kettlebell Swings 16/24kg
15 Box jump Overs
16 Dumbell Snatches 15/22.5kg
16 Goblet Squats
11 Burpee to Rig
10/8 cal Assault Bike

Strength:
Deadlifts
20 minutes to build to 5RM

Partner WOD
1 athlete starts on A, the other on B.
Alternate every minute for max reps/cals.
Individuals keep a personal count of your own reps and cals i.e. restart machines every minute.

6 min EMOM
A. Deadlift 100/65
B. Ski Erg

3 min rest

6 min EMOM
A. Pull Ups
B. Assault Bike

3 min rest

6 min EMOM
A. Push Ups
B. Row

Strength:
Front Squats
Build to heavy weight for 3 sets of 3 reps. This should be approximately 90% short of your 1RM.

20 min Chipper:
35 Front Squats 37.5/25
400m run
30 Wall Balls 9/6
400m run
25 Front Rack Lunges 37.5/25
400m run
15 Thrusters 37.5/25
400m run
10 Burpees over the Bar
400m run
Max Wall Balls for remainder 9/6