Author Archive: Misty

EMOM 10:00
A – hang clean + PJ x 3
B – SJ x 3
*Empty BB or lighter

EMOM 30:00
A – 5 thruster 115/75
Rx+ 135/95
B – 5 strict chin up
*Scale to banded chin up
**:30 cap per round
C – 100M run
*Record total chins and total time it takes you to
run all 100s

Walk 1 lap

OPEN GYM
Accumulate 15 rope climb
Rx+ legless

COMMUNITY WOD
Run 1 mile
Rest 5:00
Grace
Rest 5:00
Run 1 mile

Take 10:00 to build to opening deadlift weight

Every 2:30 for 10:00 (4)
Deadlift 1.1
*Start at a challenging weight and build as able

21-15-9
RKBS 70/55
AB for cal
Burpee

Jog easy 800

For time
450 cal row
*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
4 TGU R AHAP
4 TGU L AHAP

Take 10:00 to build to opening SJ weight

Every 1:30 for 15:00 (10)
SJ x 1
*Start at moderate weight and build

EMOM 15:00
Snatch x 1
50-55-60-65-70-75-75-75-80-80-80-85-85-90-90

Every 2:00 for 10:00 (5)
3 stop snatch dead + snatch pull
*95-105% of 1RM