"26'ers"

EQUIP: Pull-Up Bar/ Set-Up, Bar (a: 115/85, i: 95/65, b: 65/35), Box (20), DB’s (a: 25/20, i: 20/15, b: 15/10)

WARM-UP:

*Active Stretch, then:

*400m Row/ Run

*5 x Strict Pull-Up

*5 x Dive Bomber

*5 x Snatch Pull

*5 x Hang Power Snatch

*5 x OHS

*5 ea. x Unweighted Bulgarian Split Squat

-then warm-up any other WOD-specific movements

SET #1:

3 Rounds (26 min) -

1 min AMRAP Pull-Up (Rx+: Chest-to-Bar) (count total reps)

-1 min Rest-

2 min AMRAP 2 Hand-Release Push-Up + 2 Star Jump (count total rounds)

-1 min Rest-

3 min AMRAP 3 Power Snatch + 3 OHS + 3 Back Squat (count total rounds)

-1 min Rest-

SCORE = Sum of Total Rounds + Reps

-5 Minute Recovery-

Lighten Barbell Load - a: 95/65, i: 65/35, b: 45/15

SET #2:

3 Rounds (26 min) -

1 min AMRAP Wall Walk (count total reps)

-1 min Rest-

2 min AMRAP 2 Front Rack Bulgarian Split Squat Right + 2 FR BSS Left (count total rounds)

-1 min Rest-

3 min AMRAP 3 Renegade Row + 3 DB Squat Clean + 3 DB S-2-OH (count total rounds)

-1 min Rest-

SCORE = Sum of Total Rounds + Reps

(Notes: Renegade Row = DB Push-Up + Row R + Row L; S2OH = Shoulder-to-Overhead (i.e. Push Press or Jerk))