WOD
"BLUE COLLAR"
3 Rounds For Time:
400 Meter Run
15 STRICT Pull-ups (sub Chest To Bar Pull Ups for Rx+)
10 Power Cleans 185#/135#
*Completed Individually*
Strength
Team of 3: Build to a Heavy Power Clean
*Score= Partner 1 Heaviest Barbell + Partner 2 Heaviest Barbell + Partner 3 Heaviest Barbell
Cool Down
**MOBILITY**
2:00 Thoracic Foam Roll
1:00 Thoracic Opener
2:00 Lat Foam Roll
WOD
"Hotshots 19"
Six rounds for time of:
• 30 Squats
• 135 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters
Strength
EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict Pull-Ups + 6 Kip Swings
*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 - 4 Reps
*Building from Light to Moderate-Heavy.
(No Measure)
WOD
FOR TIME
50/40 Cal Bike
Immediately into...
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull 115#/75#
Immediately Into...
50/40 Cal Bike
Skill
4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups
*Drop down from the bar and rest between Strict and Dynamic Pull-Ups
WOD
2 SETS*
AMRAP x 5 MINUTES
10/8 Cal Bike
10 Pull-Ups
10/8 Cal Bike
5 Bar Muscle-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
15/12 Cal Bike
15 Burpees
-Rest 2:00 b/t Sets-
(Score is Rounds + Reps)
