20 minutes of running technique

4x200m Sprint (2 each direction)

Rest as needed

8x6 Push Press (from ground). Increasing weight

 

W.O.D.

3 RFT:

- 25 T2B

- 27 WB (14/20)  -  (Comp ladies to 10' line)

 

10 min to work to heavy load of this complex: Touch n' Go: Power Clean, Hang Squat Clean, Squat Clean

8 min EMOM of Complex at heavy load

1 min rest

THEN

6 min Max Reps (running clock):

- Odd Minutes: Bar facing burpees

- Even Minutes: KB Swing (35/53)

W.O.D.

12 min heavy 3 rep front squat EMOM off the ground

- Rest 1 min

- 3 min max rep T2B

- Rest 1 min

- 3 min max rep Air Squat

W.O.D.

[caption id="attachment_5139" align="alignright" width="303"] Rob Hughes on Washington Coast. Photo credit Debbie Hughes - All Rights Reserved[/caption]

20 min AMRAP

- 5 Thruster (65/95) - 7 Hang power clean (65/95) - 10 Sumo deadlift high-pull

W.O.D.

“Come in and sweat"  :-)

W.O.D.

8 RFT

- 3 Strict pull-up - 4 C2B pull-up - 5 Pull-up - 3 Strict press (65/95) - 4 Push press (65/95) - 5 Push jerk (65/95)

12 min cap

Dead Lift 10-8-6-5-5-5-5-5

W.O.D.

21-15-9 - Dead Lift (155/225) - Box Jump (20/24)

W.O.D.

5 RFT:

- 12 snatch grip DL  (75/115) - 9 hang snatch  (75/115) - 6 OHSq  (75/115)

- 10 Ring Dips

- 20 KB swings (35/53)

- 200m Run

W.O.D.

"TABATA This"

 

8 rounds of each movement

1 min rest

- Air Squat :20 on :10 off

1 min rest

- Pull Ups :20 on :10 off

1 min rest

- HR Push Ups :20 on :10 off

1 min rest

- Ab Mat Sit Ups :20 on :10 off

* 24 min WOD

* Score is running rep total

W.O.D.

21-15-9

- Squat clean (95/135) - HSPU

W.O.D.

- 1500m row - 45 bar facing burpees - 300 DU (600 singles)