WU 10’
0:00- 5:00 10m bear- spiderman- 20 jump jacks
5:00- 10:00 10 scap pullups, scap pushups, jackknives
A)
40’ rounds for quality
3 Skin the cat
5 Pullups (different grips)
3 10-30sec L-sit or tuck hold (off boxes)
3 Legless Rope/ Climb from floor
5 Wall Climb
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 1x 3 Position Snatch- Kang Squat
A)
E2,5M x6
3 Hang Snatch, target medium weight
E2,5M x3
3 Snatch Pull, target heavy weight
B)
E3Mx 4
12 Front Squat, target 12RM
Rest/ Open Gym
Rest/ Open Gym
Rest/ Open Gym
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck- FS
5:00- 10:00 Kang Squat- Snatch Balance
10:00- 15:00 P Snatch- OHS
A) 20’ BS E3Mx 6
5x @70%5RM
5x @80%5RM
4×3 @5RM (5RM 11.6.18)
B) Hero WOD “Randy”
For time
75 Power Snatches @35/25
WU
0:00- 4:00 10m bear- spiderman- 20 jump jacks
4:00- 8:00 10 Pendlay row- 10 band face pull
8:00- 10:00 complete 30 wall balls
A) 20’ Push and pull
Find Pendlay Row 8RM
B) ”Helen”
For time
400 run
21 KBS @24/16
12 Pull Ups
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck- FS
5:00- 10:00 Kang Squat- Snatch Balance
10:00- 15:00 P Snatch- Hang Snatch- Power Jerk
A) 20’ Snatches
E2,5M x8
2x 3 Position Snatch
3x 3 Hang Power Snatch
3x 3 Snatch Pull
B) 15’ Front Squat
3x 5 Front Squat for 5RM
Start clock, then
0:00- 05:00
20 Jumping Jacks- 15m Bear Crawl- 20 Skiing Jump Jacks- 15m Lizard/Spider crawl
05:00- 10:00
30 Second jump rope- 20 Wideouts- 20 Scapular Pull Ups- 20 Scapular Push Ups
15:00- 50:00
800m run- 10 Push Ups- 10 Ring Rows- 10 BXJs (silent landing)- 10 WBs
Rest
WU for 10’ rounds of
0:00-05:00 rds of 5 reps: Clean grip grd to hang, hang to pocket, high hang power clean
05:00- 10:00 3 position clean + 3 jerk ( 3 pos first, then 3 jerks)
A) “No Dump Grace”
For time
30 Clean & Jerk @60/42,5
Maintain grip of the bar until on ground, no dumping from overhead, penalty for each dumping of bar is 5 bar facing burpees
B) 15’ Core circuit 4 rounds
10 knee-to-armpit-raise plank
5/5 side plank raise (star if necessary)
5/5 plank twists
WU for 10’
0:00- 05:00 ground to hang *5, hang to pocket+ shrug *5, muscle snatch+ ohs *5
05:00- 10:00 back squat *5, good morning+ toe rise *5, high hang snatch *5
A) 40’ Snatches
E2,5M x4
2 Depth Jumps+ 2 Knee/ Box Jumps
E2,5M x4
3 Position Snatch
E2,5M x8
1-2 Snatch,build to heavy
Rest.
WU for 5’
Burpee *8, Ring Row *8
50’
Rounds of 3 minutes x4
Perform the reps, then rest
1) Row 2 minutes @prev. test 500m avg. speed
2) 15 Push Ups+ 15 Abmat Sit Ups
3) 30m tire flips
4) 15 Pull Ups
WU for 10’
0:00- 05:00 Kang Squat with press in squat
5:00- 10:00 Snatch start pos hold 10s to SNG Deadlift
A) 20’ Back Squat
E3M x5
5 Back Squat
Build to 5RM
B) 20’ E90S for 4 rounds
1) 10 Steps Double KB lunge walk
2) 10 Dips
3) 20 Mountain Climbers on 1 KB
WU for 15’
0:00- 05:00 ground to hang *5, hang to pocket+ shrug *5, muscle snatch+ ohs *5
05:00- 10:00 back squat *5, good morning+ toe rise *5, high hang snatch *5
10:00- 15:00 3 position snatches
A)
3-4 100-150m row sprints
B) ROW TEST 2,5k/ 3,75k/ 5k
rest
WU for 10’
0:00- 05:00 ground to hang *5, hang to pocket+ shrug *5, muscle clean+ press *5
05:00- 10:00 front squat *5, good morning+ toe rise *5, high hang clean *5
A) 40’ Cleans
E2,5M x16, build to heavy
4x 2 Depth Jumps+ 2 Knee/ Box Jumps
4x 3 Position Clean
4x 1 Hang Power Clean+ 1 Power Clean
4x 2 Deadlift
WU for 15’
0:00- 05:00 ground to hang *5, hang to pocket+ shrug *5, muscle snatch+ ohs *5
05:00- 10:00 back squat *5, good morning+ toe rise *5, high hang snatch *5
10:00- 15:00 3 position snatches
A) “Michael”
3 rounds
800 m run
50 Back Extensions
50 Sit-ups
rest