I think there is room for Kam, now that the DHM (Drew Hymer Mustache) is gone |
Warm up with Skill Work
Take 30 minutes today to work on your Regional Goat. You should know what that is.
Indy
Strength (16 minutes)
Deadlift
Every 30 seconds for 3 minutes:
6 Deadlift @ 315 or 275//205 or 185
Rest 1 minute
Squat Clean
Every 45 seconds for 3 minutes:
3 Squat Clean @ 225/135
Rest 1 minute
OHS
EMOM for 3 minutes:
3 OHS from rack @ 255 or 225/175 or 155
Rest 1 minute
Shoulder to OH
EMOM for 3 minutes:
10 S2OH with Axel Bar @ 160/100
WOD 1
With a 12 minute Time Cap
50 Double Unders
500 meter row at Jackie Pace
4 Rounds For Time:
10 Box Jumps @ 30/24
10 DB Snatch @ 70/50
WOD 2
Men:
20 Burpee Muscle Ups for Time
Women:
20 Burpee Muscle Ups for Time
or
Every 15 seconds for 7 Minutes:
1 Burpee Muscle Up
Team
Strength
Complete these as a 3 person (3 male/3 female) team:
Squat Clean
EMOM for 4 minutes:
3 Squat Clean @ 225/135
Rest 1 minute
OHS
EMOM for 4 minutes:
3 OHS from rack @ HAP
WOD 1
Pair Up and complete your two person Event:
Event 1, or
Event 5, or
Event 6
WOD 2
Every 10 seconds for 1:50 minutes (0,10,20,30,40,50,1:00, 1:10, 1:20, 1:30)
3 C2B pull ups (Jackie competitors complete until 50 seconds)
At 2 Minutes
Every 35 seconds for 1:45 minutes (2:00, 2:35, 3:10)
10 Pistols
At 4 Minutes
Every 45 seconds for 2:15 minutes (4:00, 4:45, 5:30)
10 DB Snatch @ 70/50
I like how it is referred to as the DHM.
ReplyDeleteBrad