*1 rep each leg on minute 1, 2 reps each side on minute 2, 3 reps each leg on minute 3, etc…
Then
3 attempts for best time
500m Row

I used a blue band hung from the cage.

Group WOD

14.2

10 95# OHS
10 chest to bar
repeat two times in 3 minutes

if finished

12 95# OHS
10 chest to bar
repeat two times in 3 minutes

etc

I did 10 95# OHS and 3 Chest to bar

WOD

Rope climbs x 6

then,

“Sneak Peek”

3 rounds for time of:

10 thrusters
10 T2B
Run 400m

95# 17:45

100 double under attempts

Shoulder press
5-5-3-3-3-1-1-1-1-1
95-105
115-115-115
120-125-130-135-140

Push Press
4 Sets of 6 Repetitions

Third and final week with this specific repetition scheme, with the aim being to increase from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.

12 minute AMRAP in teams of 3
8 dB hang squat cleans 22.5/15 (scaled to 10)
8 Burpee over dB
20 double unders (scaled to singles)

10 Min AMRAP
30 Double Unders
15 Snatch @ 75#

210 - Wow!

CALENTAMIENTO
SKILLS: Snatch
WOD: Strength Day
5-5-3-3-1-1 (Barra azul)
Snatch (10kg, 10kg, 10kg, 10kg, 10kg, 10kg)
8-8-8-4-4-4
Pull Up (con goma)
Ring Dip (con goma)
10’ Slow Run

For time:
800m run
1min Plank hold
400m run
50 squats
200m run
25 medball situps
500m row
50 HR Pushups
750m row
1min plank hold