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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