Sunday

      

——————————————

Jon’s Wod

               EMOM3

75 DUBS

15 KB swings

Deadlifts or Powercleans in remaining time

Rest 1 minute

* Continue until you reach 75 DL or PC

———————————————

Closer 7 rounds partner

       3 deadlifts 

       30 second bar hang

: 

Saturday

  DECK OF CARDS

Hearts- kb swings

Spades- wallballs

Diamonds- burpees

Clubs- DB deadlifts

Joker #1- 100 sit ups

Joker #2- 400m run/row/ski

———————

Closer 7 rounds 

Partner- 30 second bar hang 

                3 heavy deadlifts

One works one rests

Thursday

        For time:

200 m row/ski/run

      21-15-9

Deadlifts (225/155)

HSPU

200 m row/ski/run

       9-15-21

Power cleans (135/95)

Goblet squats

200 meter m run/ski/row

Closer……

Wednesday

           Helegrace 3 RFT

400 m run/row

21 KB swings

12 Pull ups

10 Clean& Jerks

Tuesday

        

Results

     

Sunday

        EMOMS X3

EMOM-6

7 deadlifts 

7 KB swings 

        Rest 2 minutes 

EMOM-5

5 Deadlifts 

5 KB swings 

        Rest 2 minutes

EMOM-4

3 Deadlifts 

3 KB swings

* Add weight every round

——————————

Another option is New York Minute w/ partner

1000 meter row

100 KB swings

100 stone over shoulder

100 deadlifts