Day 1
Conditioning
16.1 AMRAP20:
25’ Overhead Walking Lunge 95/63lb
8 Bar Over Burpees
25’ Overhead Walking Lunge 95/63lb
8 Chest-to-Bar Pull-ups
***DO THIS WITH CLASS! WE ARE DOING JUDGES. THIS IS THE ONLY WOD BECAUSE WE ARE LOOKING FOR MAX EFFORT!
Day 2
Oly
Every 3 Minutes for 15 Minutes
2 Cleans + 1-3 Front Squats, we recommend no more than 80% of Clean 1RM
Conditioning
4 Cycles:
30 sec.Toes-2-Bar
30 sec.Rest
30 sec.Box Jump
30 sec. Rest
30 sec. Handstand Push-up
30 Second Rest
30 sec. Power Clean 135/93lb
Day 3
Strength
Bench 4×8
Accessory
3-5RNFT:
1 Clean Pull
50 ft. Handstand Walk
Unbroken Strict Pull-ups (c2b)
Reverse “Chinese” Plank, Minimum of 1 Min.
Day 4
OLY
EMOM10
1 Split Jerk up to 80%
Conditioning
For Time
100 Cal Row
Rest 3 Minutes
100 Wall Balls 20/14lb to 10/9’
Rest 3 Minutes
100 Cal Row
Day 5
5x
Every 90 seconds complete:
1 Power Snatch + 1 Hang Snatch + 3 OHS (medium weight)
@ 10 Minutes do:
5 Minutes to reach Heavy 1 Rep Front Squat (don’t compromise form)
@ 25 Minutes do:
For time:
50 Alternating DB Snatch 70/50lb
40 Alternating Pistols
30 Toes-2-Bar
20 Cal Bike
10 Ring Muscle-ups
Day 6
Conditioning
Bradshaw
10RFT
3 Handstand push-ups
6 Deadlift 225/153
12 Pull-ups
24 Double-unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
25 Minute Cap
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