EMOM 14
With a 115/85 barbell
Even Min: 1 Power Snatch+ 1Low Hang Squat snatch
Odd Min: 2 x(1Power clean+1Push Jerk)
AMRAP 21
10m Seal walk
10m Backward Bearcrawl
(1-4)Pyramid ladder push up
10 HS-Kick
Then with a dog, baby, child, spouse, another person, SB, Big Water bottle, etc…
10 Front Squat
10 Walking Lunge
10 Front Squat
10 Walking Lunge
High Hang snatch
Mid Thigh Snatch
Full snatch
60-90sec break between round
https://youtu.be/LCmzAJAubDo
For time,
5 rounds of
5 OHS 135/95
10 TTB (or 20 Sit-up)
15 DB Hang Squat clean 50/35 (or 135/95)
20 DU
(26min)
For OHS, If you don’t have barbell:
1) Single arm DB OHS (5 on each arm)
2) Broomstick OHS 10 reps
For DB HSC, if you don’t have DB nor Barbell,
1) 15 Goblet squats with SB, a Child, a Spouse, a dog, a big water bottle,…etc
If you don’t have DUs, 40 Single Unders
EMOM 16
1st Min- 8 Thoracic Extension Rotations (4 each side)
2nd Min- 10 HS-Kick
3rd Min- 15 second L-sit hold
https://youtu.be/PWuBjrN-knY
4th Min- 8 Body bridges with head on the ground
AMRAP 10
10 Box Jump 40/30″
20 Pistols, alternating legs
If you don’t have a box to jump, find other options like stairs, truck trunk bed, rock, etc…If you can’t find one you will do Tuck Jump with feet-hand touch.
Scale for pistol: air squats.
Tuck Jump:
https://youtu.be/r7oBejx1PHM
Toe Touch Jump:
https://youtu.be/fGwyZgyCOGc
Do this part only if you have a barbell and weights, if you don’t have them, Just do the Home WOD
(25min)
For time,
10 rounds of
15 Deadlift 135/95
15 Push-ups
(14min)
If you don’t have barbell for DLs, do 15 DB snatch 50/35#. (scale the weight on DB as needed)
If you don’t have barbell or DB, do 15 Superman with 1 sec pause at the top for DLs.
For time
Run Lunch Loop 6.4miles
or any 5-6 mile trail with uphills and downhills.
“Dee”
For time,
4 rounds of
40 Air squats
30 Hand release push ups
20 Burpee
400m Run
(36min)
If you can’t run, 500m row
“Dee”
For time,
4 rounds of
40 Air squats
30 Hand release push ups
20 Burpee
400m Run
(36min)
If you can’t run, 500m row
