2:30 pm ROM WOD
3 pm Coach’s Choice WOD
Front Squat Cycle Week 2 of 7
E1.5MOM for 5 Rounds
6 Front Squats
*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.
E2.5MOM for 6 Rounds
6 Front Squats
*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.
3 x Submaximal Set of Glute Ham Raises (GHRs)
*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps before hitting failure.
*If you cannot do at least 6 unassisted GHRs, have a partner spot you through 3 sets of 8 reps. If you can do more than 10 GHRs, add some weight.
Skill Work on Handstand Walking
In 7 minutes complete as much of J.T. as possible
Rx+: Use the high rings
-Rest Exactly 1 Minute, then-
“7 Minutes of Mary”
5 Handstand Pushups
*Scored by total reps. If you complete J.T. within 7 minutes, you receive a 30 rep bonus added to your total score, and you may rest until Mary begins.
Individually, for time:
30 Wall Ball Shots @ 20/14#
50 Kettlebell Swings @ 70/53#
30 Wall Ball Shots
Time Cap: 20 min
Partner 800m Fireman’s Carry. Switch partners as desired until you complete 800m.
Thursday Skill Day
1st min: 1 Power Clean + 3 Squats
2nd min: 1 Legless Rope Climb
3rd min: 1 Single Arm Dumbbell Clean and Jerk
4th min: 30s ME Triple Unders
*Build to a max for the day in each movement. If you have tried to increase your load and have failed, complete the EMOM using the heaviest load you can still successfully move.
5 Deadlifts @ 275/185#
9 Box Jumps @ 24/20”
*Today’s hero workout will be done outside. Eat and hydrate properly. Bring any gear you may need.
Extra Credit: 3 sets x8 reps Bulgarian Split Squats (each leg) @ 70/53#
Find a 1RM Bear Complex
Bear Complex is: Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press
1 Bear Complex at 70% of above
2 Bear Complexes
3 Bear Complexes
*Add one additional Bear Complex every round until 15 minutes have elapsed. Scored by total number of Bear Complexes.