WARMUP
TABATA
hollow rocks
bird dogs
STRENGTH
1 Clean and Jerk @ Max Load
*Find a 1 RM
SKILLS
RING MUSCLE UP PROGRESS
-or -
10 minute AMRAP:
90 sec bike easy
70%of max Unbroken RMU
WOD
Bench mark
”HELEN”
15 min cap
3rds
Run 400 m
21 kb swings 35/53
12 pull-ups
WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b
PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B
warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
