Author: vmette72

WOD

Six-Way BB Complex:
6x DL +
6x Row +
6x Hang Clean +
6x Front Squat +
6x Back Squat +
6x Push Press +
6x Push-up

Four Sets @ 75/45-85/55-95/65-105/75# (4 sets total, one at each weight)

Then:

Heavy Farmer Lunge +
Box Jump @ (24” box):
(use Front Squat 1RM to
determine percentage):
8/8 @ 20%, 6/6 @ 25%,
4/4 @ 30%, 3/3 @ 35%,
2/2 @ 40% (Stronger
athletes increase
percentages)


Then:

10x KB C&J @ 2x 53/36#
KB + 30m Lunge (no weight)

Five rounds

 

Then:

8x KB Front Squat @ 2x 53/36# KB + 60m Farmer Carry

Three rounds (Don’t set KBs down)

Then:

3x 30 reps Wall Ball @ 10-15’-high target. Use various ball weights, rest as needed

between sets

The return…

3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat @ 53#
3×10 Shoulder Dislocate

Then:

Work Up to Heavy OHS

Then:
OHS:
3×5 @ 50%
3×4 @ 60%
3×3 @ 70%
2×2 @ 80%
6×1 @ 90%

Rest 2-3 min between sets above 80%

Then, 5 rounds of:

5x Deadlift @ 75-80% + 10x Split Jump


Then:


5x (1-6) Pull-up Ladder