Conditioning

The focus is on trying to establish and maintain an effective working pace throughout the workout, without breaking form on any movement. Try not to go too fast on the first and last rounds, rather aim for each round to look exactly the same.

30 EMOM

1 – 14/12 X Cals
2 – 14 X DB Alt Snatch @25/17.5kg
3 – 14 X Down Up
4 – 14 X Slamball @30/20lbs
5 – 40 X DU / 80 X SU
6 – Rest

Hero WOD ‘Klepto’

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U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

4 Rounds For Time:

27 X Box Jumps @24/20″
20 X Burpees
11 X Cleans @65/45kg

Time Cap: 25 Mins

Team WOD

In Pairs For Time:

800m Row / Ski / 2km Bike
30 X GTOH @60/40kg
60 X T2B / Toes To KB
25 X GTOH @70/47.5kg
50 X Pull Up / Low Bar Pull Up / Ring Row
20 X GTOH @80/52.5kg
40 X T2B / Toes To KB
AMRAP Metres*

*Change partner on Erg every 30s… so Sprint to finish!!

Score = Distance on Erg

Barbell – Hang Power Snatch Complex

A.

Build to a RPE 7 of:

1 X Hang Power Snatch + 1 X OH Squat

Rest 60-90s Between Sets

B.

12 EMOM @70% of A
1- 2 X Hang Power Snatch
2- 2 X OH Squat
3*- 30s Reverse Crunch / Grappler Sit-Up

*Rounds 1 & 3 perform Reverse Crunch, Rounds 2 & 4 perform Grappler Sit-Up

A.

Strength – Pull Up

5 Sets:
5 X Strict Pull Up* (Odds)
Superset with…
5 X 60s Alt Superman (Evens)
Rest 60s

*Scaling: 10 X Strict Ring Row / 5 X Low Bar Pull Up / 5 X Strict Banded Pull Up
Rx+: L-Sit Strict Pull Up

B.

Metcon

For Time:

21-15-9
Down Up
Single Arm KB Russian Swing @24/16kg (Right Arm)
Pull Up / Low Bar Pull Up / Ring Row
Single Arm KB Russian Swing @24/16kg (Left Arm)

Time Cap: 15 Mins