Monday:

A.

Strength

3 Supersets:

5 X Strict Pull Up
5 X Strict Ring Dip
15 X V-Up

Rest 90s between sets

Rx: Weight Pull Up & Dip as needed to achieve RPE 8-9

Scaling:
Banded PU / Low Bar
Box Assisted Dip / HR Push Up / Negative Push Up
Tuck Crunch

B.

Metcon

3 Rounds For Time:

30/25 X Cals
20 X Slam Ball
100m Farmers Carry

Time Cap: 15 Mins

Farmers Carry: Aim for one break on the carry if needed, use a Load at average of RPE 8.

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Tuesday:

A.

Strength

Power Clean + 2 X Front Squat + Split Jerk

10 E2MOM
 
Stimulus
80% of 1RM C&J / RPE8

B.

Metcon

‘Grace’

For Time:

30 X Clean & Jerk @60kg/42.5kg

Time Cap: 8 Mins

Stimulus:
Go HARD – weight should be RPE6+

——

Wednesday:

Skill / Strength:

Handstand Walking

Scaling:
HS Hold / Wall Walk / Around the World using Box

B.

Metcon

12 AMRAP

40 X Double Unders
20 X DB Snatch @25/17.5kg
10 X Bar MU

Stimulus:

DB Snatch – Aim for unbroken

Bar MU – Aim for 2 Sets


Scaling:
80 X Single Unders
DB Load
Bar MU – Burpee Pull Up – Jumping Bar MU
Row / Pull Up + Push Up

——

Thursday:

Strength

Back Squat

10 E2MOM

3 Reps with 2s Pause (under tension!) at bottom of Squat

Stimulus:
Build load from RPE 5-8 across sets.

B,

Metcon

In Pairs

14 AMRAP

600m Row / Ski / 1.5km Bike
28 X Goblet Lunge @32/24kg
28 X American KB Swing @32/24kg

Stimulus:
Spilt work in half, one person working at a time
Goblet Lunges are forward travelling Lunges

——

Friday:

‘Kelly’

5 Rounds For Time:

400m Run
30 X Box Jump @24/20”
30 X Wallball @9/6kg

Time Cap: 35 Minute Cap

Stimulus:
Steady pace on Run & Box Jumps
Wallballs – complete 10+ reps at a  time

Scaling:
200m Run / 20 X Box Jump / 20 X Wallball

——

Saturday:

Team WOD

In Pairs

4 Rounds For Time:

400m Run
20 X Power Cleans @70/50kg
4 X Rope Climb @15ft
20 X Synchro Burpee

Time Cap: 30 Mins

Gymnastics:

Upside Down – Mobility / Strength / Skill

——

Sunday:

Hero WOD ‘Hildy’

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.

For Time:

100 X Cal Row (Ski / Bike)
75 X Thruster @20/15kg
50 X Pull Up
75 X Wallball @9/6kg
100 X Cal Row (Ski / Bike)

Rx: Wear a Weighted Vest or Body Armour

Time Cap: 35 Mins

Scaling:
Reduce Reps by 20%
Pull Up: Purple Band, Low Bar, Row

Also can Partition into:

5 Rounds
40/30 X Cals
15 X Thruster
10 X Pull Up
15 X Wall Ball

——