Monday:

Metcon

In Pairs

25 AMRAP – You Go I Go

40 X Cals
20 X Syncro Down Up
10 X Power Clean @100/60kg

*Split the calories in half – 1 for 1, quick singles on the Power Clean

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Tuesday:

A.

Strength

3 Rounds for Total Reps (12 EMOM):

60s Max Strict Pull Up
60s Rest
60s Max Strict HSPU
60s Rest

B.

Metcon

7 Rounds For Time:

7 X Toes To Bar
7 X Devils Press @2 X 22.5/15kg

*35 X DU / 70 X SU after each Round

Time Cap: 18 Mins

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Wednesday:

Barbell

A.

Build to a Heavy For The Day

1 X Power Snatch + 1 X Hang Power Snatch

B.

9 EMOM

1- 3 X Power Snatch @70% of A
2- 3 X Hang Power Snatch
3- 30s Grappler Sit-Up

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Thursday:

A.

Strength

Build to a Heavy Double Cluster (not TNG)

B.

Metcon

For Time:

21-15-9-6-3

Burpee Box Jump @24/20”
DB Cluster @2 X 22.5/15kg

Time Cap: 15 Mins

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Friday:

A.

Strength

Overhead Squat

5 @RPE 6
5 @RPE 7
3 @RPE 8
3 @RPE 8
1 @RPE 9
1 @RPE 9

Rest 90s Between Sets

B.

Metcon

For Time:

10-8-6-4-2-4-6-8-10

American KB Swing @32/24kg
Burpee Over KB
HSPU

Time Cap: 14 Mins

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Saturday:

Team WOD

In Pairs:

Buy in:

400m Run Together

Into…

50-40-30-20-10

Wallball @9/6kg
Deadlift @85/62.5kg
Medball Sit-Up
Cals

Buy Out:

400m Run Together

Time Cap: 32 Mins

*Split work as needed (1 Work / 1 Rest)

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Sunday:

Hero WOD ‘Willy’

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

3 Rounds For Time:

800m Run
5 X Front Squat @102.5/70kg
200m Run
11 X Chest to Bar Pull-up
400m Run
12 X KB Swing @32/24kg

Time Cap: 35 Mins

*Scale the Distance, Load and Pull Up scaling so that you can keep moving at a steady pace. Scale the distance on the Run in order to keep to 10-12 min Rounds

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