Gymnastics EMOM

5 min Max Rep:
Rx: Burpee Pull Up, Comp: Burpee BMU, Scaled: Burpee Recline Pull

OHS 15 min to work up in sets of 3.

WOD:
For Time:
200’ Single DB OH Walking Lunge (20/24, 35/50)
50 Single DB Snatch (35/50)
50 SHSPU

For Max Reps:
4 min Max Rep at each movement:
2 min Rest/Rotate between movements.

Then 2 min Max Rep at each movement
1 min Rest/Rotate between movements.

Rope Climbs
Double DB Box Step Overs (20/24, 35/50)
Cal Row

WOD:
8 RFT:
400m Run
10 C2B
30’ HSW

12 min EMOM 1x Through the Complex:
3 DL
2 Power Clean
1 Jerk

WOD:
For Time:
30 DL (Rx: 75/115, Comp: 95/135)
30 Power Clean (Rx: 75/115, Comp: 95/135)
30 Jerks (Rx: 75/115, Comp: 95/135)

Front Squat: 15 min to work up in sets of 5

Benchmark WOD:
Karen:
For Time:
150 WB (14/20, 9/10’)

Benchmark WOD
Helen:
3 RFT:
400m Run
21 KBS (35/53)
12 Pull Ups

Post WOD:
Ab Mat Sit Ups

WOD:
15 min AMRAP:
15 T2B
20 Box Step Overs (20/24)
25 AB Mat Sit Ups
30 Single DB Snatch (35/50)

10 min to work up on DL load in sets of 5.

WOD:
20 min Partner AMRAP:
10 Pull Ups
15 DL (155/225)
200m Run

10-8-6-4-2 Thrusters

WOD:
For Time:
21-15-9-6-3
Thrusters (65/95)
Bar Facing Over Burpees

8 min AMRAP:
8 Double DB Snatch (35/50)
45 DU (45 SU)

8 min EMOM: 1 Snatch

Superset: 3 Tng Power Snatch & 3-5 Reps of Upper Body Pulling Movement

WOD:
10 RFT:
9 Power Snatch (65/95)
35 DU

WOD:
40 min AMRAP:
30 Cals on Machine
30 Box Step Overs
30 Ab Mat Sit Ups
30 KB Sumo DL
30 Alt. DB Bicep Curls

WOD:
For Time:
500m Run with KB (35/53)
50 Med Ball Squat Cleans (14/20)
50 KBS (35/53)
50 T2B
50 Wall Balls (14/20, 9/10’)
50 Box Step Ups with KB (35/53, 20/24)
500m Run with MB (14/20)

Hang Power Cleans 4-4-4-4

WOD:
10 min AMRAP:
12 Hang Power Clean (95/135)
4 Wall Walks