Author Archive: Misty

EMOM 10:00 for quality
A – hi-hang PC + hi-hang clean + hang PC +
hang clean
B – SJ x 3
*Empty barbell or lighter
**Lite sub A :30 front plank and B 5 strict DB press

For time
100-80-60-40-20-10 double unders
50-40-30-20-10-5 burpees

10:00 jog / row / AB at conversational pace

Accumulate 2:00 hollow hold

Take 10:00 to build to opening press and lunge
weights

Every 2:00 for 20:00 (5 each)
A – 5 press
B – 10 alt DB reverse lunge
*Start with a challenging weight and build if able

For time
21-15-9
Alt DB snatch 55/35
Pullup

Jog easy 800

OPEN GYM
Take 30:00 to build to today’s
1rm power clean

COMMUNITY WOD
The Chief

For time
450 cal AB
*Teams of 3, alt every 15 cal
**Teams of 2 1:2 work/rest for 300 cal

Walk 1 lap

4 rfq
8 ring row
8 hip ext
8 strict T2B

EMOM 10:00
A – 3 stop clean dead + clean pull + PC + clean
B – Press + PP + PJ + SJ
Empty BB or lighter
*Lite sub A :30 hollow hold and B 5 strict pushup

For time
60-50-40-30-20-10 doubles
12 RKBS 55/35
Rx+ 70/55
50M WW R
50M WW L

Walk 1 lap

10:00 for quality
:30 HS hold
10 alt KB pull thru
:30 in dead btm of squat
Side plank to front plank :10 each :30 total