Monday
Big clean complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
Time to retest this bad boy. Be smart on your jumps, you’ve only got so many rounds in the chamber.
Tuesday
“Championship Helen”
5rds
400m run
21 KBS 53/35
12 Pullups
This is the complete opposite of yesterday. This is about hitting the long ball with regard to aerobic capacity. When retesting this, you have an advantage of knowing your previous times. Think about maintianing a slightly negative split. In other words, 1st rd 80%, then pick it up if you feel good.
Wednesday
snatch 2 EMOTMx8 rest 1 min, 1 EMOTMx8 min
3 rds
10 OHS 135
10 burpees
50 DBL unders
This EMOTM should allow us to get pretty heavy. We’ve been snatching consistently, so time to see where you can get with good technique. The wod should be fast! Scale so that the reps are unbroken.
Thursday
3x
Press/strict HSPU 10
GHD situps w/ rot 8/8
7 min AMRAP
50 front rack carry 2×53/35
5L/5R PP KB 53/35
10 ball slams 40/30
rest 2 min
2 sets
I’d like you to do strict HSPU, but we can scale them with presses if HSPU are not appropriate. The GHD w/ rot serve as to open up the spine, and strengthen the obliques. The front rack carry will help strengthen our core with regard to maintain stability while carrying an object. The single arm elements are there to create balance. Adding rest in the middle allows us to maintain intensity.
Friday
“31 Heroes”
31 min AMRAP
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
1 partner runs 400m with a sandbag
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. This wod serves as a memorial to those who payed the ultimate price for our freedom.
