Every 1:00 X 6 2 Push Jerks -1:00 OFF- Every 1:00 X 6 2 Touch and Go Power Cleans THEN “Grace” For Time: 30 Clean And Jerks @135/95 THEN Accessory Cash Out: 3×50 Banded Triceps Ext (Red Band)
Core 3 Rounds: 25 GHD Sit Ups 20 KB Suit Case Dead Lift 50’ Single KB Front Rack Lunge 50’ Single KB Farmers Walk Rest 1:00 @70/53 14:00 Cap 5 Rounds: 20 Russian KB Swings 70/53 15 Med Ball Sit Ups 20/14 10 Lateral Box Jump Overs THEN Mobility Cash Out: 2:00 Banded shoulder stretch
Every 2:00 X 4 6 Back Squats THEN For Time: 600m Run 20 Alt DB Snatch 40 Air Squats 60 Wall Ball Shots 40 Air Squats 20 Alt DB Snatch 600m Run THEN Accessory Cash Out: 3 X 10 Good Mornings
MANIC MONDAY 8 Sets Each :20 ON :10 OFF Plate Ground to Over Head 45/25 Alt V-UP Double Under Over Head Plate Lunge 45/25 Cal Row or Bike *Rest 1:00 Between Each Tabata THEN Core Cash Out: Max Low Plank Hold. If Under 2:00, Rest 1:00 and Repeat One More Time
SUPER SATURDAY OPEN TO THE PUBLIC WOD 0900! 3 Rounds FOR REPS: 1:00 MIN at Each Station. Wall Ball Shots 20/14 KB Sumo High Pull 70/53 Box Jumps 24/20 DB Push Press 35/25 Cal Row -1:00 MIN REST BETWEEN RDS-
