Performance

A1. Landmine Press x 8-10 each side @31X1

A2. Standing box jumps x 3

X 5 supersets

B. 30-20-10

Db box step ups 50/35’s

Cal row

75-50-25’ hs walk

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Optional qualifier wod

For Time
1000m Row (score)
Immediately into…
20 Devils Press
5 Wall Walks
40 Box Jump Overs
5 Wall Walks
80 Wallballs (10ft)
5 Wall Walks
40 Box Jump Overs
5 Wall Walks
20 Devils Press
Time Cap: 22 Minutes

Team Thursday

A. Ski / Row

6 min max cal ski

Rest 1 min

6 min max cal row

**larger classes, half teams start row

Rest 2 min

B. Synchro 21-15-9

Alt Db snatch 50/35

Burpees over DB

**6 min. Cap

Rest 1 min

C. Afap

25 wall walks

50 synchro alt wb abmat sit-ups

100 db front rack lunges 50/35’s

200 DU

Warmup: Aerobic piece to start

A. Snatch (variations) to single

+ 3 x 2 drop sets

***see whiteboard

B. Options

Jerk from Rack

Clean

Clean & Jerk

+ 3 x 2 drop sets

**variations on whiteboard.

Options discussed whiteboard.

A. 200m Rows x 8-10; rest :45-1 min

**larger classes – partner up for 1:1 alt

***power output is big focus

B. Emom x 15–18

Min 1: 100m shuttle run (weighted encouraged)

Min 2: 10-15 t2b

Min 3: 5-7 heavier db devils press (than typical workout weights)

**push pace on minutes with a work:rest ratio favoring the rest

A. Back Squat – 4RM @42X1

B. AMRAP 7

14 bbjo 24/20 (lateral)

21 wall balls

A. 5 Rounds x 2min AMRAP
20 Bar-Facing Burpees
Max Effort Clean & Jerks
1min rest
Details below,
20 Bar-Facing Burpees,
R1: 95/63
R2: 135/93
R3: 165/113
R4: 195/133
R5: 215/143

*modifications on WB

^14 min start to finish

B1. Db single arm row x 10 reps at 31X1

B2. 10-15 ghd situps

B3. 20 banded scap squeezes

B4. :20-:30 HS hold

X 5 supersets

Emom Thursday

Min 1: 15/12 cal ski

Min 2: 5 squat cleans 185/133

Min 3: 15/12 cal row

Min 4: 15 wall balls

X 32 minutes

A. Snatch Balance – technique progression to building

B. AMRAP 15

18 db s to OH

15 t2b

12 box jump overs 30/24