5 Minute Jump Rope

500 Meter Row

Skill:

Burgner warm up

Hamilton/ 3 Rounds For Time:

1000 Meter Row

50 Push-ups

1000 Meter Run

50 Pull-ups

Advance WOD

BB Gymnastics

1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 sec. DEMO VIDEO
2a) 3X3 Snatch First Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3 X ME UB T2B – rest 60 sec.
1b) 3X10 Reverse Hypers – very heavy, rest 60 sec.

Conditioning

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.

500 M Row

200 M run

Skill:

Burgner warm up

3 Rounds For Time:

200 Meter Run

100 Meter Walking Lunge

50 Squats

Advance WOD

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean & Jerk.

Strength

EMOM for 7 minutes:

2 Pause Front Squats @ 75%

Notes: 3 count pause in the hole, then bounce and explode up.

Conditioning

“Jackie”

Row 1k
50 Thrusters @ 45#
30 Pull-ups

500 Meter Row

For Time:

Run 5K

 Advance WOD

Strength

1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.

Notes: The barbell should be loaded with 50% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

Midline/Recovery

3X20 Reverse Hypers – medium, rest 60 sec.

500 Meter Row

Zeus/ 3 rounds For Time:

30 Wall Balls, 20/14 lbs

30 Sumo Deadlift High Pulls, 75/55 lbs

30 Box Jumps, 20 in

30 Push Press, 75/55 lbs

30 Rows

30 Push-ups

10 Back Squats, 1x bodyweight

Advance WOD

BB Gymnastics

1) 7×1 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.

2) 7×1 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

Conditioning

Run 5k