“Death by strict Pull ups” (+1 rep each minute)
(Start at 3 reps! (scale: banded Pull ups- choose color to perform max 10 reps))
Russian Single Leg Step ups- Back rack 6x 8 for max weight (4 right 4 left)
Metcon:
3 Rounds
500m Row
400m Run
30 KB Swings 32/24kg Rest 2 min
Back Squat
10-10-10-10 (65% and higher)
Push press
5-5-5-5 (no rack)
For time
50 Wall Balls
800m Run
50 Wall Balls
(wall balls and Run with a 10/6kg Slam Ball)
Pull Up Test:
Max Pull Ups in 1 min (kipping, Butterfly, strict)
Deadlift Test:
Max Bodyweight Deadlifts in 2 min (no scale)
Amrap 20 min
3 Deadlifts 60/40
6 Hang Power Cleans
12 Lunges
24 Doubles (scale: 30 sec attempts)
Snatch Balance- 5 min for heavy Singles
Snatch – work up to a Heavy Double in 20 min ( TnG)
For Time
If you can perform 10+ Hspu:
100 Handstand push-ups for Time (Every 90 sec : 8 DB Power Snatches 22,5/15kg switch as needed)
If you can perform 5+ Hspu (with 1 Abmat allowed):
50 Handstand push-ups for Time (Every 90 sec : 12 PVC Sit ups)
If you cannot perform 5 Hspu:
35 Wall Walks for Time (Every 90 sec 12 PVC Sit ups)
For Time
90 Dual Kb Swings 16/12kg
70 Dual Kb Front Squats
50 Dual Kb Push presses
Every 3:00min start a 200m Run
16kg KB = 15kg DB
12kg KB = 10kg DB
Rx: Dual
Beginner: One Arm / switching hands allowed anytime
Overhead Squat
5×2 start at 80%
2 RM hang Squat Snatch in 10 min
Team Wod (2er)
7 Rounds each
300m Row
7 Burpee Box Jumps Over
14 Overhead Squats 50/35
Partner A works
Partner B rest
5x Super Sets
5+ Strict Pull Ups
5+ Ring Dips
5+ strict TTB
Rest 2min
Amrap 20 min
1-2-3-4-….
Ring Dips
TTB
One Arm Front Squat KB 32/24
“Extra Credit”
3 Rounds
8+8 one arm DB Presses (hasp)
Clean
7×1 start at 80%
4 Rounds
10 Clean n Jerk 60/40
200m Run
“Extra Credit”
Row 1k/750m
30 Back Extensions
skill Hspu
Emom 8
A: -8 Hspu
B: 5+ strict Pull ups
Back Squats heavy Triple, then
3×3 with 80%
Emom 18
A: 5+ Hspu
B: 30+ Doubles
C: 12 + Wall Balls
Score is max reps per minute, no score if you cannot reach the required reps
No holy WOD today 😉
enjoy your day
