45-30-15 reps (or seconds) for time of:

• GHD sit-ups
• Hip extensions
• L-sit hold (seconds)
• Plank hold (seconds)

Post time to comments.

3-5 rounds of:
10 steps (with Rt. Arm up, then switch and return with left arm up) holding 1 KB in each arm and 1 arm OHD and 1 arm by side. switch arm positions after 10 steps and reverse.
10 KB rows, from pushup position, with same KBs
10 Incline DB Bench Press (BIG ROM-slow and steady)

This is NOT for time, but push the pace. Use medium to heavy weight for DB Bench.

GYMNASTIC SKILLS:
TOES TO BAR , KTE KTC

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

5 rounds of the following Triplet:
10-12 Ring Pushups using a variety of styles (regular deep full ROM, one arm lateral alternating, one arm in front alternating)
10 L sit pullups (strict)
50 step ups to a bench quickly

A. Snatch build to a perfect single take your time

B. Clean and Jerk build to a perfect single take your time

+

Classic……..

10 min Max Reps:
Box Jump w/step down – 24″ Box

– Snatch compare: https://www.wodconnect.com/workouts/cfch-snatch-1-rep-max-1rm
- C&J compare: https://www.wodconnect.com/workouts/clean-and-jerk-1rm
- Men and Women use 24″ Box
– Full extension of the hips at the top
– Step down from top of box
– Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters)
– Post scores to the comments below

2 Rounds of:

3 x 2.5 minute Workouts (2,5min rest between workouts, 5min rest between rounds):

Complete as many reps as possible in 2,5 min:
10 Power cleans 60/40kg
20 Toes to bar
and rest of the time Wall ball shots

Complete as many reps as possible in 2,5 min:
20 Toes to bar
20 Wall balls
and rest of the time Power cleans

Complete as many reps as possible in 2,5 min:
20 Wall ball
10 Power cleans
and rest of the time Toes to bar

B.
Every 2 minutes, for 20 minutes (10 sets), of:
2-Position Snatch with Pauses
(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)

Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

AMRAP 9min:

9 x KBS (24/16kg)
9 x Burpees
9 x KBS
9 x Box jumps

A note about todays training …

The average age of a homeless person in America is 9 years old. Nine! (that is why the wod is themed with “9’s”). That is including everyone, adults, teens, etc… As a father of four kids (including two toddlers) this hurts. We need to do something about this.

A.
Four sets of:
Strict Supinated-Grip Pull-Ups x 6-8 reps @ 3111
(add load or use assistance as necessary in order to maintain tempo and rep scheme)
Rest 60 seconds
Goblet Squat x 5 reps @ 3311
Rest 60 seconds

B.
Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Ball Shots (20/12 lbs.)

Then rest exactly 5 minutes, before completing . . .

As many rounds as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

Approximately EMOM: Alternate the Couplet of:
Snatch Balance x 5
KB swing x 8