Intermediate Track
EMOM 8
1 Eccentric Pull-Up
*as slow as possible
*15 sec cap
Every 90 seconds for 4:30 (3 rounds)
:Max -Feet Elevated Ring Rows
2 alt sets : 10 sec
-Ring support hold
-bottom of dip support hold
Every minute for 16 minutes (4 rounds):
Minute 1Max Shuttle Runs for 50 seconds 50 feet
Minute 2Row for 50 seconds for max calories
Minute 3Echo Bike for 50 seconds for max calories
Minute 4Rest
*score= lowest rep count. Goal is to stay smooth
QualifierTrack
STRENGTH
1x Hang Clean + Front Squat @ 80%
*Build to 80% 1 RM squat clean
WOD
6-5-4-3-2-1 Reps for Time:
Shoulder to Overhead @ 165/110 lbs
Squat Clean @ 165/110 lbs
WOD
2 Rounds for Time:
Row 15 calories ROW
9 Power Snatches @ 115/85 lbs
6 Burpee Box Jump-Overs 30/24inches
Rest 1 minute
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