In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: EMOM for 8 minutes – 1 power clean + 3 push-press, increasing in weight

Fitness: EMOM for 8 minutes – 1 power clean + 3 push-press, increasing in weight to a 6 RPE

Part 2 – Conditioning: “Fuzzy Puppies”

Performance: For time –

  • 200m Run
  • 10 HSPU
  • 20 Lunge Steps (L+R=1)
  • 20 S2OH (95/65lb)
  • 20 Lunge Steps
  • 400m run
  • 30 Pull-ups
  • 20 Lunge Steps
  • 40 Wall Ball (20/14lb)
  • 20 Lunge Steps
  • 800m run

Fitness: For time –

  • 200m Run
  • 10 Push-ups or handstand push-up progressions
  • 20 Lunge Steps (L+R=1)
  • 20 S2OH @RPE 4
  • 20 Lunge Steps
  • 400m run
  • 30 Ring Rows or pull-up progressions
  • 20 Lunge Steps
  • 40 Wall Ball
  • 20 Lunge Steps
  • 800m run