PRIMER:
EMOM x 8
Odd: burpees
Even:
3 Deadlifts + 3 Muscle Cleans + 3 Front squats
MOBILITY:
Pause OHS
Lizard Stretch
Couch Stretch
STRENGTH:
EMOM x 5
100M Run + 1 Pwr Clean
WVG E4 WOD:
5 Rounds For Time
200M Run | 1 Clean
M |165 | 185 | 195 | 205 | 225
W | 115 | 125 | 135 | 145| 155
Scaled Weights:
M: 95 | 105 | 115 | 125 | 135
W: 65 | 75 | 80 | 85 | 95
*Men’s weights are the women’s games weight starting at 165
Time Cap 10 Minutes
Everyone will run in the gym through one door and out the other so every athlete will be traveling the same distance back to their barbell no matter where you stand.
Modifications:
.4 Mile Bike | Power Cleans
Dumbbell Version:
7 RFT
200M Run |
3 Double DB Clean @50/35
Bulletproof Shoulders:
200M Run | 1 Deadlift
M |165 | 185 | 195 | 205 | 225
W | 115 | 125 | 135 | 145| 155
No Equipment: 7 Rounds For Time and Distance.
200M Run
3 Broad Jumps For Distance.