7 Minute EMOM
1 Squat Clean @ 75% 1RM
Post 19.4 Feel Goods
For Time:
30 – Ski Erg Cal
20 – Alternating DB Snatch 70/45
10 – Box Jump 30/24
5 – Sumo Deadlift Highpull 135/95
10 – Box Jump 30/24
20 – Alternating DB Snatch 70/45
30 – Ski Erg Cal
Row 800m
3 Rounds of Cindy
10 Power Snatches after each round
5 Bar Facing Burpees after each round
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
10 min Running Clock
10 Shuttle Runs (f/b)
8 DB Deadlifts
6 Superman/Hollow Rock
4 Ski Erg
50 Single Unders
https://youtu.be/IvqnHWRhZg4
4 Rounds
100m Farmer’s Carry (53/35)
50 Double-Unders
30m Walking Lunges with KB Farmer’s Carry
Rest 1 min
15-17 min ROMWOD
Row 400m
3 Rounds
10 Muscle Snatch
8 Snatch Grip Push Press
6 OHS
*Increase loads each round if possible.
EMOM x 12:
Set #1, on the 0:00… 60% of 1RM Power Snatch
Set #2, on the 1:00… 70% of 1RM Power Snatch
Set #3, on the 2:00… 75% of 1RM Power Snatch
Repeat this sequence without a break in between three more times through, for a total of four waves.
400m Run
15 Power Snatch 95/65
30 Box Jumps 24/20
45 AbMat Sit Ups
30 Box Jumps
15 Power Snatch
Run 400m
15 min Time Cap
*If you start your run before the time cap, you can finish it for full credit.
Run 300m or Walk Fast 300m
2 rounds
30 Air Squats
20 Russian Twist (l/r=1)
10m Bear Crawl
For time:
100 Wall Balls
7 Min Time Cap
Rest 3 Min
*1 Second penalty for each rep not completed
For time:
50 Air Assault Calories
5 Min Time Cap
Rest 2 Min
*1 Second penalty for each rep not completed
For time:
30 Bar Touch Burpees (6″ reach)
3 Min Time Cap
*1 Second penalty for each rep not completed
#nevermissamonday
12 min running clock
Run 100m
15 Jumping Jacks
8 Push Press 45/35, 95/65
3 Ashley’s
Odd – Perform 4-6 Push Jerk @ 135/95
Even – Perform 10-12 Pull Ups
Teams of 2
For time:
Partner 1 – Row 2000m
Partner 2 – 20 KB Swings 53/35
Rx+ – 70/53
Switch when 20 KB Swings are completed. Continue until 2000m is obtained.
10 Min Running Clock of:
Dynamic Movements
1 min Leg Swings Forwards & Backwards/Side to Side
1 min Arm Swings Circles/Front to Back
10 Shuttle Runs Forwards & Backwards
10m Burpee Broad Jumps
10m Bear Crawl
For time:
Buy In – 800m Row
Then…
3 Rounds for time
400m Run
25 Jump Lunges
400m Row
25 Goblet Squats
Then…
Cash Out – 1 Mile Run
*100 Partner Wall Ball Toss Sit Ups (50 ea.)
*Accumulate 3 min of Chin over bar hold
*100 Banded Tricep Pull Downs
