MO 26.7
A) Complex – find heavy in 20mins
1 Clean DL + 1 hang squat clean + 1 FS + split jerk.
*if found earlier, 1 complex every 2mins.
B) For time
50 wbs
40 cal row
30 t2b
20 pull ups
10 burpees to target
Tc 15mins
WOD
MI 28.7
A) DU practice
EMOM “x” du for 8 mins
*choose a number and try to hold it.
*beginners practice for 40s rest 20s
B) gymnastics strength
10-1
Strict Pull ups
Z-press (first 10 must be unbroken)
Tc 15mins
C) AMRAP20
15 T2B
12 hang power snatch (75/55)
12 OHS
15 c2b
Goal: 3+ rounds
DO 29.7
ndividual day 1
3rft
10 shspu
10 dB hang power cleans
50 du
Rest 1 min
3 rft
10 kipping hspu
10 dB stoh
50 DU
Tc 16mins
Games tc 10mins
FR 30.7
quarter finals test 2 (varied)
60 t2b (abmat sit ups)
6 rope climbs (18 chin ups)
60 pistols (X2 dB lunges)
50 t2b
5 rc
50 pistol etc until
30, 3, 30
Tc 35min
Games tc 20min
