Athlete | WOD 1 : Rip N' Grip
E3MOM until reps reps cannot be finished in the minuted
x10 hang squat clean (115/85)
x15 T2B
x10 STOH
*hang squat clean and STOH increase by 1 rep each successive round
WOD 1 | WOD 2 : Lincoln Five-OH
6 minutes to establish 5RM OHS
*Weight must be taken from the floor. Athlete can take as many attempts as they want.
WOD 2 | WOD 3 : Near Nature and Near Perfect
1st 600m run of Near Nature and Near Perfect
WOD 3 | WOD 4 : Near Nature and Near Perfect
600m run
x15 Dball GTOTs (150/100)
100' DBall shoulder lunge
600m run
x15 Dball GTOTs
100' Dball shoulder lunge
WOD 4 | WOD 5 : WJW
60' HS walk
x250 DUs
60' HS walk
WOD 5 | WOD 6 : Chipped
#6 - ?Chipped" (Time Cap = 18 minutes)
x12 burpee box jumps (24/20)
x36 Kb thruster (53/35)
x12 bupree box jumps
x36 Echo cals
x12 burpee box jumps
x36 deadlifts (275/185)
x12 burpee box jumps
x36 Echo cals
x12 burpee box jumps
x36 Kb thruster
x12 burpee box jumps
WOD 6 | WOD 7 : Amanda's Sister
9-7-5
BMU
snatch
*weight increases each round :: 135/95 :: 165/115 :: 185/125
WOD 7 |
---|