STRENGTH : 12-MIN EMOM
Front Rack Lunges
- 3x10 ( 70% )
- 4x8 ( 75% )
- 5x6 ( 80% )
WOD : 150 REPS For Time!
- Unbroken Thrusters (45/35)
PENALTY = 6 Burpees
STRENGTH : 10-Rounds NFT
Unbroken Complex of...
- 1 Truster
- 1 Push Press
- 1 Push Jerk
( @ 85% of Push Press 1RM )
WOD : 12-MIN AMRAP
- 2 Power Cleans EMOM (185/125) +(225/155)
Then... MAX Lateral Burpees OTB
Score = TOTAL Burpees
3-MAN Team WOD : 17-MIN Running Clock
7-MIN AMRAP OF...
- (40/30) CAL Assault Bike
- 10 Synchro Burpee Box Jump Overs (24/20)
- 30 Pull Ups
- 50 Snatches (75/55)
** 3-MIN REST **
7-MIN AMRAP OF...
- (40/30) CAL Row
- 20 Synchro Jumping Squats
- 40 KBS (72/53)
STRENGTH : 11-MIN EMOM
TnG Power Cleans
- 3x5 (70%)
- 1 MIN REST
- 3x3 (80%)
- 1 MIN REST
- 3x1 (90%)
WOD : 10 Rounds For Time!
- 9 thrusters (95/65)
- 35 Double Unders
RCF Gone Bad WOD : 29-MIN FGB
- Wall Ball Shots (20/14)
- SDLHP (75/55)
- Box Jumps (24/20)
- Push Presses (75/55)
- PVC Sit Ups
** 1-MIN REST Between Rounds **