Endurance WOD
Complete for Time:
Run 1 mile
3 Rounds of:
10 Kb Swings (60/40)
10 Wall Ball Shots (20/14)
Run 1 mile
3 Rounds of:
10 Burpees
10 Calorie Row
Run 1 mile
3 Rounds of:
10 Ball Slams (30/20)
10 V-ups
4 RFT
Row 10 minutes at a RPE of 5-6
8 Minute EMOM:
Clean Deadlift + Hang Squat Clean + Push Press
*without setting the bar during the complex; aim for 65-70% of 1RM squat clean
Complete 4 Rounds for Time:
15 Chest to Bar Pull-ups
15 Thrusters (65/45)
9 Minute Clock
Row 10 minutes at a RPE of 5-6
For Quality:
Kb Deadlifts
4 x 6 per leg
*increase weight per round
On a 9 Minute Clock: accumulate max reps for 30 seconds, rest for 30 seconds
Hand Release Push-ups
Russian Kb Swings (70/50)
Calorie Row
Snatch & OHS
Row 10 minutes at a RPE of 5-6
Every 90 seconds for 7 Rounds:
1 High Hang Snatch + 1 Hang Snatch + 1 Squat Snatch
*without setting the bar down during the complex; add weight each round
10 Minute AMRAP:
10 Overhead Squat (75/55)
30 Double Unders
Baseline Row Test
Baseline Row Test:
1000 meter Row for time
10-8-6-4-2
Pull-ups
Handstand Push-ups
Pistols
*200 meter Run after each round