JACKIE
1k row
50 thrusters @20/15
30 pull ups

Max distance HS walk in two minutes

OR

Max effort “nose and toes” HS hold in one attempt

Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold. Obviously this is a scale for people who cannot truly test their HS walk capacity yet.

Every minute, on the minute, for 5 minutes:
Front Squat
Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
Set 6 – 85% x 1 rep
Set 7 – 85-90% x 1 rep
Set 8 – 90+% x 1 rep
Set 9 – 90+% x 1 rep
Set 10 – 90+% x 1 rep

Then, depending on your weaknesses, choose ONE of the following

4a. Bitch Work

EMOM 10:00
Row 200/150m HAF
You all should know what HAF means by now.
No pacing.

4b. Gymnastics

AMRAP 6 Minutes
50ft HS Walk forward
25ft HS Walk Backwards
Sprint 100m (50m out and back)

Not for time, 3-5 rounds:

1 x Wall Climb
5 each side x Deadbug
10 x GHD Sit-Up
15 x Russian Swing (or KB Snatch 8 each side)
30-60s x Single Under

Record any details.

MU-progressiot 10-15 min + kiertäjäkalvosin jumppaa/oh streching.
ja
Metcon for quality (aikaraja 8 min)
10-20 burpee + mu
tai
10-20 push up+burpee+ hip to bar.

A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 2 Turkish Get-Ups
(keep the movement slow and controlled, focus on positioning)
Minute 2 – 6 Romanian Deadlifts @ 3011
Minute 3 – 10-12 Tempo Push-Ups @ 11X1

B.
In teams of two, partners alternate complete sets to complete 5 sets each of:
10 Goblet Squats
15 Kettlebell Swings
100 Meter Run

“Rest Pause” Neutral Grip Dumbbell Strict Press – Time to up the weight. Add 5lbs and match or beat your score from week 1

Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells) Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. Try not to overextend too much. Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back. What is neutral grip? (http://www.mensfitness.com/sites/mensfitness.com/files/article_images/the-best-dumbbell-only-shoulder-workout-main_1.jpg)

Then, depending on your weaknesses, choose ONE of the following

4a. Met-Con

For time:
15 Power Cleans 225/145lbs
30 Bar facing burpees
60 Wallballs 30/20lbs

4b. Gymnastics

3×5 RDLs (

)
Then
5×10 Weighted pistols with plate or DB out in front of body. Sit back in the pistol more than usual. Each set should be a slow smooth alternating set of 10. This is an accessory piece, not a conditioning piece.

Snatch Grip Deadlift – 5X5 starting at 95% of Snatch 1RM holding 3 seconds at the top (below knee)

 

12 Min. AMRAP

Leg Cranks!

24 BW Squats
24 Alternate Lunges
24 Alternate Split Jump
24 Squat Jumps

 

PostWOD:

Pigeon Pose

Hammy Stretch

Quad Stretch

Calf Stretch