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#justabar
3′ AMRAP / 1-10
Barbell Row + Hang Power Clean + Front Squat
Power Cleans
5@35, 45, 55%
WOD: 4′ EMOM x 5 Rounds
250/200m Row
10 Power Cleans
(Start cleans @55%; add weight each round to heavy 10 – don’t have to be unbroken)
Deadlifts
10@35/40/45/50/55%
WOD: For Time
40/35 Cal Bike Buy In
Then, 4 Rounds
20 Knees to Elbows
20 DB Hang Clean & Press (5R, 5L, 5R, 5L0
200m Run
Strict Press
8@35%
6@40/45/50/55/60%
*Perform 3 SDHP after each set @ each weight
WOD:
9 Round Alternating EMOM / :40 on :20 off
Even: 10 Wallballs (*Add 1 WB Each Round to end at 18)
Odd: 5-10 Pushups (*Add 1 Rep Each Round to end at 13-18)
Strength: Hang Clean Percentages
WOD: 9′ AMRAP EMOM Ladder
:30 on / :30 Off
1 DL + 1 Power Clean
Max DU in remainder of :30
Rest :30
2 DL + 1 Power Clean
Max DU in remainder of :30
Rest :30
3 DL + 1 Power Clean
Max DU in remainder of :30
…..Add 1 DL each round – end at 10 DL + 1 Power Clean
For Time (33′ Cap)
800m Run
40 Box Jumps
10 Abmat Situps
400m Run
30 Box Jumps
20 Abmat Situps
200m Run
20 Box Jumps
30 Abmat Situps
400m Run
10 Box Jumps
40 Abmat Situps
900m Run
Front Squats:
5 @35% (2 sec pause on each)
5@45% (2 sec pause on each)
5@55/65/75/85% (no pause on these sets)
6 Round Alternating EMOM:
Even: 5 BMU / 10 CTB Pullups
Odd: 5 Devil Presses 50/30
3 Rounds:
10 Plate GTO 35/25
10 Russian Twist
20 Plate Pressed Flutterkicks
WOD: 6 Rounds NFT
10 Close Grip Bench Press (build to heaviest 10 unbroken)
10 Russian KB Swings
:15/side KB Suitcase Static Hold
250m Row (build to fastest)
Push Press
10@35%
8@45%
6@55%
3 Sets of 5@65% (A)
*Perform 3 Hang Power Clean After Every Set Above
WOD: 10′ AMRAP Ladder
1 Deadlift (@ A weight)
1 Hang Power Clean
3 Airsquats
2 DL
2 HPC
6 Airsquats
3-3-9
5-5-15
6-6-18…….
Backsquats:
10@35%
8@45%
6@55%
4@65%
*2 Second Pause on 1st 2 Reps of Each Set
Then, Load bar to 75% and perform, For Time:
5-4-3-2-1 Backsquats
1-2-3-4-5 Burpees
WOD: 10′ AMRAP
30/25 Cal Assault Bike Buy In
Then
20 Abmat Sit Ups
5 Push Ups
3 DB Thrusters – 1 DB Right Hand50/30
3 DB Thrusters Left – 1 DB Left Hand
1000m Row
3 Rounds: 10 DB Hang Snatch (get heavier each round)
1000m Row (Faster than 1st Row)
2 Rounds: 10 DB Hang Snatch (getting heavier)
1000m Row (Fastest!! For Time)
10RM DB Hang Snatch