WOD

0443

A. Handstand Hold :20 + Hollow Hold :20 + :20 rest x5

B. Push Press

• 2×10@60%

• 2×8@65%

• 2×6@70%

• 2×4@75%

15 min to complete

C. MetCon

50-40-30-20-10

Russian KB swings 53/35

Sit-ups

18 min cap

0442

A. Back Squat

•2×20

•2×15

•2×10

B. MetCon

For Time

400 m run

30 burpees

25 pull-ups

20 power Snatches 95/65

15 burpees

10 strict pull-ups

5 squat snatches 95/65

18 min cap!

0441

A. Pull-ups

• 1-3 strict pull-ups into 3-5 kipping pull-ups Emom x5

B. Bench Press

• 4×10@60% every 90 sec

• 4×5@75% every 60 sec

C. MetCon

7 min AMRAP

2 Cleans 205/115

4 pistols

25 double unders

0441

A. Core

• 10 hollow rocks

• 10 tuck ups

• :30 plank hold

5 rounds

:30 rest between

B. Front Squat

• 10 min emom 5 reps 2sec hold at bottoms @60%

C. MetCon

2-4-6-8-10-12-14….

HSPUs

Burpees box jump overs 24/20

12 min AMRAP

0440

A. Handstand Holds

• 10 rounds Tabata

B. Snatch / Power Snatch

• 15 min to establish heavy single

C. MetCon

10 min AMRAP

40 Wallballs 20/14

30 push-ups

20 med-ball Cleans 20/14

0439

A. Pistols

• tabata x5

• 4×8 tempo 3 seconds

B. Deadlift

5 min emom

10 reps @135/95

10 min to complete 3×3@ahap

C. MetCon

Helen

3 rounds

400 m run

21 kB swings 54/35

12 pull-ups

16 min cap

0437

A. Bench Press

How far can you get into: 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10

…..In 12 minutes

B. MetCon

21-15-9

DB deadlifts 50/35

DB Cleans

DB Press

13 min cap

C. Roller Time!

0436

A. Pulling

• 4x:30 Shoulder hang

• 4×1-3 Strict pull-ups

B. Front Squat

4×20 reps every 4 minutes

* build weight as desired, sets must be unbroken

C. MetCon

250 m run

25 kB swings

5 rounds

14 min cap