I'm not telling you it's going to be easy, I'm telling you it's worth it.
It doesn't have to be fun to be fun.
The most effective way to do it - is to do it.
It always seems impossible until it's done.
Happy Birthday Rebecca H!
Strength: Deadlift 5-5-5
*Use heaviest weight possible for each set.
WOD: EMOM x 20
Odd Minutes: 12 Wall Balls (20/14)
Even Minutes: 12 Burpees
*For scaling options, pick a number at the beginning and try to maintain it throughout.
WOD: For Time
Run or Row 1200m
100 Box Jump Overs (24/20)
200 Sit Ups
Run or Row 1200m
*The above tasks are totals for teams of two. Partition reps as you see fit, but only one partner can be working at any given time.
1) Every 2:00 for 20 Minutes
1 Hang Squat Clean + Squat Clean (choose load)
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
2) Front Squat 4-3-2-4-3-2-6
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
*Rest 2 minutes between sets.
WOD: Against a 12-minute running clock, complete the following – each for time:
At 0:00 -
50 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Rope Climbs (15′)
At 4:00 -
40 Wall Ball Shots (20/14 lbs to a 10’ Target)
4 Rope Climbs (15′)
At 8:00 -
30 Wall Ball Shots (20/12 lbs to a 10’ Target)
3 Rope Climbs (15′)
Lifts: Overhead Squat, Snatch Balance, Snatch
Skill: Pistols and Hollow Body/Arch DrillsMORE INFO
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