Pre-WOD Strength:
7x2 Close Grip Bench

WOD - For Time 15 Min Cap:
- 50 KB Swings (53#,35#)
- 30 STO (135#,95#)
- 50 KB Swings
- 20 STO
- 50 KB Swings
- 10 STO

For time :

1000/900m Row
30 Thrusters 20/15kg
50 Jumping Pull Ups

TC 10

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps

120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

1. Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

2 rounds for max reps of

• 2 minutes of shoulder presses, 135 / 95 lb.
• Rest 1 minute
• 2 minutes of front squats, 225 / 145 lb.
• Rest 1 minute
• 2 minutes of deadlifts, 315 / 215 lb.
• Rest 1 minute

Deadlift
On the Minute x 8:
2 Repetitions

Friday 11th May 2018

Endurance:

Death by 2 Calories Row

Death by 2 Calories AB

Death by 2 Calories Ski erg

Minute 1:2 cals minute 2:4 minute 3:6 ...... until failure . Add 2 cals every minute until failure.

Rest 5 mins between row/ski and bike

5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)

4 Sets of:
GHD Sit Ups 15-25 reps
0:30 rest each sets