1. Row 500 meter at 4/5 speed (add 10-15 seconds to PR 500m Row)
rest 3 minutes
2. EMOM for 6 min: 5 Power Clean and Jerks @ 155/105#
2. EMOM for 6 min: 5 Power Clean and Jerks @ 155/105#
rest 5 min
2. EMOM for 6 min: 5 Power Snatch @ 135/95#
Hills
1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across) no rest
1B. Burpee/Vertical jump 4 x 10 60 seconds rest
rest 5 minutes
2A. 4 x 40m uphill sprints no rest
2. EMOM for 6 min: 5 Power Snatch @ 135/95#
Hills
1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across) no rest
1B. Burpee/Vertical jump 4 x 10 60 seconds rest
rest 5 minutes
2A. 4 x 40m uphill sprints no rest
2B. 4 x 15 air squats (fast as possible) rest 2 minutes
WOD
Class WOD
WOD
Class WOD
Cash out
To be done within 10 minutes of completing the WOD
EMOM for 10 minutes
6 pull ups
DO NOT RIP and do not tear your hands up!!!
This is for your training, not for a competition. Don't be a
meathead. If you fail to complete 6 reps at any time, you are done.
If you feel good, try to make it to 15 minutes. Be smart.
This might have been the roughest week of BHT yet. Utilize your rest days.
We came up with some ideas at the competitor meeting that I will outline on here later. Dolf had some good suggestions in the comments on an earlier post. Everyone, come up with some personal goals for yourself and for the team. We posted some suggested goals and some "musts" on the board in the north room. I will also post them on here later. For now, check them out to see how you stack up. This list will give everyone a good idea of the areas where they need work on. Stay classy BHT, Booya.
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