Monday
Buy in – 2 Rounds
30 Plate Hops / 5 Zombie Squats / 5 Pause Front Squats / 5 1 1/4 Front Squat / 10 Cossack Squat w/ Thoracic Rotations
A) Back Squat – 5×3 @78%
B) Front Squat – 5×3 @83%
Metcon – 10 min AMRAP
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Tuesday
Buy in – EA Warm Up
Metcon –
Men – 21-15-9 cals
Women – 18-12-6 cals
Row/Ski + Bike
Rest 1:1 x3 rounds
Buy out – 3 sets
10 Dumbbell Flys
10 Skull Crushers
10 Wide Grip Barbell Bicep Curls
Wednesday
Buy in – 2 Rounds
200m Run / 10 Push Ups / 30 sec HS Hold / 10 Arch Hollows / 30 sec Hang / 20 Banded Pull Aparts
Skill Work
A) Toes To Bar Progressions
4×10 Progressively Bigger Beat Swing to TTB
4×10 Band+PVC Lying Lat Pull down
B) Hand Stand Push up Progression
4×10-15 Box HSPU (if easy add deficit)
4×3-5 Strict Lowers (kick back up each rep)
Metcon – for time
15 Squat Cleans (115/80)
25’ Handstand Walk
15 Chest to Bar Pull Ups
-at 4 minutes-
10 Squat Cleans (135/95)
25’ Handstand Walk
15 Chest to Bar Pull Ups
-at 8 minutes-
5 Squat Cleans (185/125)
25’ Handstand Walk
15 Chest to Bar Pull Ups
-at 12 minutes-
3 Squat Cleans (225/145)
25’ Handstand Walk
15 Chest to Bar Pull Ups
*scales
- if legs are trashed add 5 reps and do Power Cleans
- HS walk —> Reverse Bear Crawl
- Chest to bar to chin over bar
- scales for weights – under 50, under 65, under 75, under 80%s
Thursday
Buy in – 2 Rounds
15 cals / 5 Box Jumps / 5 empty bar Clean and Jerks and Snatch / 5 Wall Balls / 5 Burpees / 5 Devil Press
Partner Wod – Split as you see fit
TRUTH AND RECONCILIATION TRIBUTE WOD
215 CALORIES (erg of choice)
30 BOX JUMPS (24/20)
30 CLEAN AND JERKS (135/95)
30 BURPEES
30 WALL BALLS (20/14)
30 DEVILS PRESS (50/35)
30 WALL BALLS
30 BURPEES
30 BOX JUMPS
30 SNATCHES (135/95)
September 26, 2022
