E2MOM for 30 minutes
1. 28 Wall Balls
2. 20 Box Jump Overs
3. 12 Single Arm Devil’s Presses
4. Short Loop
5. 20 Toes to Bar
RX: (20/14) both 10′, (24/20), (50#/35#)
Perfect score is 480 – 80 reps per round
The RX of this is very challenging. Picking the proper rep scheme is paramount. Don’t bury yourself in the first round.
Scoring: Reps
Every 2 minute for 10 Sets;
Squat Clean + Front Squat + Jerk
– Ideally Climbing in weight ever 2 Sets
– You may use Split Jerk or Push Jerk
Scoring: Load
10 Rounds:
3 Power Cleans
6 Bar Facing Burpees
9 Kettlebell Swings
RX: (135/95) / (24kg/16kg)
Scoring: Time
In 2 minutes
50 Hollow Rocks
In remaining time complete a plank hold
Rest 30s
In 2 minutes
40 Sit-ups
In the remaining time complete a plank hold
Rest 30s
In 2 minutes
30 V-ups or Alternating Leg V-Ups
In the remaining time complete a plank hold
5 Rounds:
Short Loop
5 Wall Walks
– Use same standards as 21.1
– Sub 100′ of Handstand Walking if possible
Scoring: Time
5 minutes
500m/400m Row
then AMRAP
30 Double Unders
5 Power Snatches
Rest 5 minutes
5 minutes
500m/400m Row
then AMRAP
30 Double Unders
10 Power Snatches
Rest 5 minutes
5 minutes
500m/400m Row
then AMRAP
30 Double Unders
15 Power Snatches
Bar RX for Snatches: Rnd1 (135/95)/ Rnd2 (115/85) / Rnd3 (95/65)
If using Power Cleans: Rnd1 (155/105)/ Rnd2 (135/95) / Rnd3 (115/85)
Double Under Subs: 50 Single Under, 30 seconds of Dubs practice
Scoring: Rounds + Reps
18-minute AMRAP
10 Lateral Burpees Over Dumbbell
10 Single Dumbbell Box Step Ups
10-20-30–40-50-etc. Single Dumbbell Hang Clean & Jerk
– RX: (50#/35#) / (24″/20″)
– Switch hands every 5 reps of DB HC&Js
– Score:
1 Round = finishing the 10 DB HC & Js
2 Rounds = finishing the 20 DB HC & Js
3 Rounds = finishing the 30 DB HC & Js
etc…
Scoring: Rounds + Reps
5 Rounds for quality:
Strict Handstand Push Ups or Strict Presses
5/5 Bulgarian Split Squat w DB
– Record HSPUs
5 Working Sets Every 3 minutes
5 Back Squats + 1 Front Squat
– This should be. challenging weight for the Back Squats. Heavy enough where you need rest after the set of 5 but not failing on the Front Squats
– Maybe start at 60-65% of Back Squat 1RM and try to climb slightly from there
Scoring: Load
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean
Strict chest-to-bar pull-up
After finishing the set of 5’s, start over at 1 and work through the ladder again.
1 Round= finishing 5 Squat Cleans & 5 C2B’s
RX: (185/125) , 55+ (155/105)
Strict C2B’s may be subbed with 2x’s Kipping or Butterfly C2B’s
Options: Scale Weight as needed, Jumping C2Bs, 2xs Ring Rows
Scoring: Rounds + Reps
200m Run
1 minute Rest
400m Run
2 minute Rest
800m Run
4 minute Rest
200m Run
1 minute Rest
400m Run
2 minute Rest
800m Run
100 Sit Ups
20 minute AMRAP
2000m Row
then
AMRAP
Rounds of “The Chief”
3 Power Cleans
6 Push Ups
9 Air Squats
– The Row will be done 250m at a time
– Partner A will Complete 1 Round of “The Chief”, then Partner B will Complete 1 Round of “The Chief”….keeping alternating rounds
RX’s
– (135/95)
– Masters 55+ (115/85)
(15 minute time cap)
1 minute Gymnastic Skill of Choice
20 Bar-Facing Burpees
25 Deadlifts
50 Wall Balls
25 Deadlifts
20 Bar-Facing Burpees
Repeat same number of Gymnastic Skill of Choice performed in first minute of WOD
Gymnastic Skill Suggestions: Muscle Up (Bar or Ring), Rope Climb, Toes 2 Bar, Chest 2 Bar Pull Ups, Knee Ups or V-Ups
RXs:
Deadlifts (185/135) / Masters 55+(155/105)
Wall Balls (20/14) / Masters 55+ (20/12) both at 9ft line
4 Rounds
Every 8 minutes
75 Double Unders or 100 Single Under
15 Kettlebell Swing
Short Short Loop Sandbag Carry
15 Pull Ups
15 Kettlebell Lunges
– Use Kettlebell appropriate to your training today. If this is a “Just moving day”, go with a normal weight. if it’s a “get after it’ day, challenge yourself
RX+: Chest 2 Bars
Comp: 5 Muscle Ups
