EMOM 1 ON / 30 sec OFF
- Bycicle crunch.
- Barbell rollout.
- Kb SDL
- Plank Mountain climbers.
- MB Russian Twists.
- Renegade row (Kb).
- GHD sit-up.
- Hollow rocks.
- Back Hollow rocks.

For TIme

4 Rounds

Sprint 400m
Rest 1 min

Include the 3 x 1 mins of rest in your result time

For Time

4 Rounds

Row 400
Rest 1 min

Include the 3 x 1 mins of rest in your result time

“Grace”

For time

30 Clean and Jerk 135/95

Rest, then;

8 rounds Tabata Pull ups

8 rounds Tabata Squats

100 push-ups-shoulder issues, no pull-ups
140 squats for the Tabata

10 rounds
2x deadlift
2x power cleans
2x front squats
2x push jerk
2x back squat

TGU 3 x 2 w/s

3 Rounds
5 X HSPU
10 X Pullup
15 Step Ups each leg (low box)
20 Pushups
25 Mountain Climbers
30 Swings
35 Abmat Situps
*Note all exercises were performed with a 50lb rucksack minus the situps and HSPUs

Back to Basic Thursday

Skill: Turkish Get-up

We will spend about 30min working on Turkish Get-ups

WOD:

400m Run

10 Turkish Get-up @1pood

400m Run

50 ABMAT

2.clean pulls to mid thigh x 3 the last rep explode all the way to finish position. work up to 90% of best clean x 3, 95%x3, 100%x3

21-15-9
OH Squat (RX 95/55)
K2E
For time

Front Squat 1 RM