WOD

Skills
On a 12:00 running clock, work on double unders with coach

If you have double unders, on a 12:00 running clock complete:

3-4 Sets
45 seconds/side standing Pallof Press
12/12 single leg dumbbell glute bridges
12/12 single leg calf raises (weighted or unweighted)
:30 Flutter Kicks

Conditioning
4 Rounds For Time
400m Row
40 Double Unders
800m C2

2 Minute Rest Between Rounds

Time Domain: Men: 20:00-25:00, Women: 21:00-26:00
Time Cap: 30:00 minutes

Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 3 Reps@ 82%
Set 2: 2 Reps @ 85%
Set 3: 2 Reps @ 87%
Set 4: 1 Rep @ 90%
Set 5: 1 Rep @ 95%

Percentage is based on your 1-rep max Deadlift

Conditioning
For Time:
5-10-15-20
American Kettlebell Swings 53/35lb, 24/16kg
Abmat Sit-Ups

Rest 1:00 minute

20-15-10-5
American Kettlebell Swings 53/35lb, 24/16kg
Abmat Sit-Ups

Time Domain: 7:00-11:00 minutes
Time Cap:12:00 minutes

Sarah Mullins MotM Partner Workout!!! 👫👭👬

10 Wall walks
20 Reverse DB Goblet Lunges
30 Single Arm Devil’s Presses
40 DB Goblet Squats
50 Handstand Push-ups
60 Sit-ups
70 (M)/63 (M/F)/56 (F/F) Cal Echo Bike
60 Sit-ups
50 Handstand Push-ups
40 DB Goblet Squats
30 Single Arm Devil’s Presses
20 Reverse DB Goblet Lunges
10 Wall Walks

Suggested weight: 50/35
Time Domain: 30:00 – 34:00
Time Cap: 37:00

Olympic Lifting
10:00 minute EMOM
1 Power Clean

Start @ 60% of 1RM and increase to heavy for the day

Conditioning
For Time:
10 Ring Muscle Ups
30 Power Cleans 135/95lb, (61/43kg)
50 Box Jump Overs 24/20’’
70 Deadlifts 135/95lb, (61/43lb)
90 Double Unders

Time Domain: 12:00-16:00 minutes
Time Cap: 20 minutes

Strength
Back Squat
Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+

Percentage is based on your 1-rep max Back Squat

Conditioning
7:00 minute AMRAP
5-10-15-20…
Wall Balls 20/14lb, (9/6kg), 10/9ft
Push-Ups

Conditioning
3 Rounds
800m C2 Bike
30 Toe to Bar
800m C2 Bike
6-5-4 Rope Climbs

Time Domain: 18:00-25:00
Time Cap: 27:00 minutes

Strength
Bench Press
Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+

Percentage is based on your 1-rep max Bench Press

Conditioning
14:00 minute AMRAP
2,000m/1800m Row Buy-In
-directly into-
10-20-30… Alternating DB Snatch, 70/50lb, 32/22.5kg
15 Burpee Box Jump Overs, 24”/20”

Score: Total Reps after Buy-In

Skill/Strength Prep
10:00 minute EMOM
Minute 1: Bar Muscle-Up Drill
Minute 2: 1 Squat Clean + 3 Front Squats

Conditioning
4 Sets, For Max Reps
3:00 minute AMRAP
10 Bar Muscle-Ups
10 Front Squats, 185/125lb, (84/57kg)
-Max Calorie Echo Bike

1:30 Rest Between Rounds

Score: Total Echo Calories

SunDay FunDay!!!!
3 Rounds for Quality
1000m/800m row
20 Alternating Landmine Trunk Rotations @ 60/45lb, (27/20kg)
100/100ft Suitcase Carry 70/53lb, (32/24kg)
20 GHD Medball Sit-Ups
50/50ft Single Arm Overhead Carry 70/53lb, (32/24kg)

Time Domain: 22:00-30:00 minutes
Time Cap: 35:00 minutes

Partner Day!!!!! 👬👭👫
25:00 minute AMRAP w/Partner
30 Box Jumps 24/20’’
30 Shoulder to Overhead 115/75lb, (52/34kg)
30 Pull-ups