WOD 1

In teams of 4:

1000m row
100 burpees box jumps 24/20"
1000m row
100 KB thrusters 16/12kg
1000m row
100 wall ball 9/6kg

*One athlete working at once
*tag between each swap of partners

2000m Row
Rest 6min
2x1000m Row (at same 500m pace as 2km)
(Rest 3min between sets)
Rest 3min
4x500m (at same 500m pace as 2km)
(Rest 2min between sets)

Press Behind Neck- Snatch grip using PVC, then bar or very light weight 5x3

 

Nancy

5 RFT

400m Run

15 OHS 95/65

 

Score: Time

 

PostWOD:

Group 800m jog

5 x Power snatch (60/40kg)
10 x T2B
15 x Box jump overs

3 rounds for time

20cal row
10 thruster 40kg

20cal ski
10 hang power snatch 40kg

20cal assault bike
10 clean & jerk 40kg

7X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee) – work to roughly 85% and concentrate on pausing in a perfect hang position

4X8 Weighted GH Raise – heaviest possible, rest 90 sec.

100 Burpees for Time

EMOM 16min:
1. Row
2. DU's
3. GHD
4. Rest
(You choose reps/distance)

Bench Press or Floor Press with a fat bar or fat gripz.
If you haven't got anything to make the bar THICK you can wear thick gloves too. The idea in this excercise is that you have to SQUEEZE hard the bar.

If you have nothing but a casual bar for this lift, try to lift the bar without squeezing the bar at all, with a flat-grip (palm open, fingers straight) like performing a pushup on the floor.