Monday 03132023

Intermediate Track

EMOM 8

1 Eccentric Pull-Up

*as slow as possible

*15 sec cap

Every 90 seconds for 4:30 (3 rounds)

:Max -Feet Elevated Ring Rows

2 alt sets : 10 sec

-Ring support hold

-bottom of dip support hold

Every minute for 16 minutes (4 rounds):

Minute 1Max Shuttle Runs for 50 seconds 50 feet

Minute 2Row for 50 seconds for max calories

Minute 3Echo Bike for 50 seconds for max calories

Minute 4Rest

*score= lowest rep count. Goal is to stay smooth

QualifierTrack

STRENGTH

1x Hang Clean + Front Squat @ 80%

*Build to 80% 1 RM squat clean

WOD

6-5-4-3-2-1 Reps for Time:

Shoulder to Overhead @ 165/110 lbs

Squat Clean @ 165/110 lbs

WOD

2 Rounds for Time:

Row 15 calories ROW

9 Power Snatches @ 115/85 lbs

6 Burpee Box Jump-Overs 30/24inches

Rest 1 minute