WOD 8.8.18
Strict Chest to Bar Pull Ups
5×8
Tempo of 2:1
Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down
3 Rounds:
21 Burpees
12 Deadlift 80/60
21 Ring Dips
Strict Chest to Bar Pull Ups
5×8
Tempo of 2:1
Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down
3 Rounds:
21 Burpees
12 Deadlift 80/60
21 Ring Dips
EOMOM for 12 Minutes
4 Squat Clean and Split Jerk
65%+ 1RM
AMRAP 3 Minutes
8 Overhead Squats 50/30
12 Handstand Push-Ups
Rest 2:00
AMRAP 3 Minutes
6 Overhead Squats 60/40
10 Handstand Push-Ups
Rest 2:00
AMRAP 3 Minutes
4 Overhead Squats 70/50
8 Handstand Push-Ups
AMRAP 15 Minutes
Run 200m
15 Box Jump Overs
15 Push Jerk 60/45
Strict Dips
5×8
3 Rounds:
AMRAP 2 Minutes
Max Burpees to 12″ Target
Rest 1 Minute
AMRAP 2 Minutes
Max Pull ups
Rest 1 Minute
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch + Overhead Squat
As Heavy As Possible
Weight can move up and down across seven sets
8’ AMRAP
8 Strict HSPU
16 Box Jumps Over
Strict Press
10×3
As Heavy As Possible
Max rounds in 12 minutes
6 Push press 40/30
6 Front squat
6 Deadlift
6 Hang Power Clean
Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work
No Bounce – Silent
For Time
30 Burpees
30 Chest to Bar
30 Power Snatch 50/35
30 Chest to Bar
30 Burpees
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
2 Rounds:
60 DU
50 Sit Ups
40 Kettlebell Swings
For Time:
9-7-5-3
Squat Snatch 60/40
Muscle Ups
Power Snatch
7×2 80%+
For Time:
21-15-9
Lateral Burpees
Front Squats 50/30
Ring Dips
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