30’ AMRAP of:

• 20 box jumps (60/40 cm)
• 20 rope jumps
• 20 BB front lunges (30/14 kg)
• 20 rope jumps
• 20 DB squat jumps (12/6 kg)
• 20 rope jumps
• 20 kneelings
• 20 rope jumps

Full Clean- 1RM

 

Elizabeth

Clean 135/95

Ring Dips

21-15-9

 

Score: 1RM/Time 

 

PostWOD:

400m cool down run

Sweeping pigeon

Archers pose

Front rack stretches

 

4 rounds

Run 1200 m
Rest 3 min

Pause at knee 3 seconds for clean
5x1 work to heavy single

Filthy Fifty!

 

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

Score: Time

15-12-9 reps for time of:

• 135-lb. thrusters
• 45-lb. weighted pull-ups

Power Snatch + OHS - 3x3 starting at 65%  and building load

-work on moving knees out of the way

 

*Threshold Training

 

OHS- Building to find 2RM

 

PostWOD:

400m cool down

Rig/bad shoulder stretch

Archer’s pose

Couch stretch

A.
Every minute, on the minute, for 10 minutes:
Jerk x 2 reps @ 70-85%

Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

10-5-3-1-1-1-3-5-10 reps of:

• BB bench press

Ladder 10-1
SDHP
PUSH UPS
( EACH SET RUN 100 METRES