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A.:
10K row for time. I'm teams of 3, alternating P1: Row P2: 20 GHD SU, 10 HPC @ 60/40, 5 Wall Walks. P3: Rest Alternate when P2 finishes the wall walks.
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A.:
1775 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round. - Power Cleans (60/35) - Squats = Air Squats - All 3 items (barbell, and both plates) must travel 200 meters before you begin your next round. A. :
Power Snatch (1RM) 15 minutes to find 1RM Power Snatch B.: Metcon (4 Rounds for time) 4 x 400 m Run Rest 1 : 1 Your first attempt should be MAX EFFORT. We are testing your 400 m sprint. Log times for each round as scores. - If your first round is 1:10, your rest period is also 1:10. Try your best to keep your times close to the first round. A. 1. :
Gymnastics - Tempo Ring Dips 4 x 5 @3313 (3 seconds down, 3 second hold, 1 second up **xplode up**, 3 second hold at the top) -- Rest 60-90 sec.-- super set with A.2. A.2.: Pendlay Row (4 x 5) These Rows should be done with HEAVY weight. I encourage you to use lifting straps to isolate your posterior chain vice being a grip workout. Ensure your elbows are going straight back and squeeze those shoulder blades together!! rest periods between sets are **60-90 secs** no more, no less. B.: AMRAP 12 minutes of: 12 Kettlebell Swings (24/16) 9 Dumbbell Man-Makers (push-up, row right, row left, power clean, push press) 6 Toes to Bar A.:
Push Press (15 minutes to find 1RM) B.: The Chief (AMRAP - Rounds) Max rounds in 3 minutes of: 3 Power Cleans (60kg/40kg) 6 Push-ups 9 Air Squats Rest 1-minute. Repeat for a total of 5 cycles A.:
Gymnastics Progression 15 minutes of gymnastics progression. B.: For time 9-15-21-15-5 Wall Balls Pull Ups -100 meter sprint between each set A.:
Deadlift (1RM) 15 min to establish 1RM DL B.: Partner WOD FOR TIME: 100 Double Unders 2 Wall walks each partner 30 Deadlifts (100kg/70kg) 400 m Run together 50 American KBS (32/24) 400 m Run together 30 Deadlifts (100kg/70kg) 2 wall walks each 100 Double Unders A.:
Teams of 2 (1 works/1 rests): 100 Russian Kettlebells (32/24) 80 Wall Balls (20/14) 60 Push Press (60kg/40kg) 40 Walking Lunges (60kg/40kg) 50 Back Squat (80kg/55kg) *from the ground* -CASH OUT- *EVERYONE WILL PUSH THE YOKE 15 METERS X6 TIMES. 3 round trips. Weights will be determined by the coach. |
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