Pantheon Games WOD:

18 Rounds for time (8 min time cap)

1 low hang power snatch 95
1 high hang power snatch 95
1 OHS

15 DU's

made it through first half of 12th round

50 reps each of:

Box jumps (24 inch)
Jumping pull-ups
Kettlebell (40 lbs)
Walking lunge
Knees to elbow
Push press (45 lbs)
Back extension
Wallball (20 lbs)
Burpee
Double-unders

As many rounds as possible in 8:00 of:
15 Hand-Release Push ups
12 Russian KB Swings, 45lbs

3X90
3X100
6X115

2 X Ab Circuit:
10 33 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Some Handstand work

Front Squat 2-2-2-2-2-2

Coaches Notes: Advanced athletes may perform banded front squats. If you choose to perform these, mount the squat racks backwards and stand under the pullups bars to squats with bands on both sets of hooks.

Cash Out:

Death By Front Squat/Burpee In this 7 minute workout, start by performing 3 front squats (70% 2RM) and three burpees. If successful, in the next minute perform 4 and 4. Go until you fail either component and then start over again at 3 and 3. A fully successful athlete would have completed 9 front squats and 9 burpees in the 7th minute.

results: 215#, 5 rnds

Max effort strict pullups without dropping.

Hang snatch.
Take 15 minutes to build a heavy hang snatch.
then
“Nicole”
As many round as possible in 20 minutes of:
400 m run.
Max pull-ups.
Score numbers of pull-ups completed for each round.

Snatch

warm up for squat
mobilize

Sets:
5x140
5x160
5x180 + 5x135

accessory work - 3 sets of each
pistol squat work x 4
pistol progression on box x 4

Work to Heavy OHS - 205
Work to Heavy Snatch Balance - 155 or so? Can't remember
Work to Heavy Drop Snatch - 115

BB OH carry - 30feet forward/backward, 10 feet side to side

135,155,135

Snatch - 175x4-5
Barbell Gymnastics - complex at 135x2-3, 155x5
Complex:

Power Clean
Hang Clean
Hang Squat Clean
Front Squat
Thruster
Push Jerk
Split Jerk
Back Squat
Back Squat Thruster
OHS

3x8 Ring Pull Ups
3x8 Ring Dips
3x10 70# KB Swing