HOME WOD

“Cairo”

Ascending Ladder for 15:00:

3 Strict Pull-Ups

3 Single Arm Dumbbell Squat Cleans

3 Dumbbell Facing Burpees

6 Strict Pull-Ups

6 Single Arm Dumbbell Squat Cleans

6 Dumbbell Facing Burpees

*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

“Cairo” (No Equipment Version):

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

Stimulus

• Let’s see how far we can get in this 15 Minute workout

• After each set of burpees we’ll add 2 reps to each movement

• Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to

• Your score here will be total rounds + reps

For Example

* If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

• We want planned breaks here, and not to get forced into long breaks

Comptrain

Strength

Back Squat

Set #1 (On the 0:00) – 5 Reps @ 80%

Set #2 (On the 2:00)-  4 Reps @ 87%

Set #3 (On the 4:00) – 3 Reps @ 94%

Set #4 (On the 6:00) – 2 Reps @ 98%

Set #5 (On the 8:00) – 1 Rep @ 102%

Set #6 (On the 10:00) – 1 Rep @ 105%

Set #7 (On the 12:00)  – 1 Rep

Set #8 (On the 14:00) – 1 Rep

Set #9 (On the 16:00) – 1 Rep

Sets 1-9 completed “On the 2:00”

*Percentages based on 5RM Back Squat

Body Armor

3 Sets

Not for Time:

10 Banded Barbel Bent Over Rows

10 Pistols

10 Double KB Snatch

10 Pistols

Rest 2:00 between sets.

Banded BB BOR – https://www.instagram.com/p/BozOPE3DtlE/

Double KB Snatch – https://www.instagram.com/p/BpdA54ehe2-/

WOD

“Simple Plan”

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row