50 min

From TTP Engine 18.5.2017
1.Conditioning
A. 3 km run for time

Data points to track for 3km run:
Total time. 13:48, 27.5 seconds / 100 m
Lap times -
Avg. HR. 184
Max. HR. 193
HRR (HR recovery). 169
HRRD (HRR differential). 193 - 169 = 24

Back Squats 10-8-6-4-2 (245, 265, 275, 285 fail, 295)

WOD: For Time (2:17)
- 100 Meter Prowler
- 500 Meter Row

Post WOD:
- 10 Sit Up/ rest 10 Seconds
- 15 Sit Up/ rest 15 Seconds
- 20 Sit Up/ rest 20 Seconds
- 25 Sit Up/ rest 25 Seconds
- 30 Sit Up

Build up to heavy 2 reps

WOD:

Deadlift (275/185)
Handstand Pushups

5-4-3-2-1-2-3-4-5 rep rounds, for time.

Skill/Strenght:

• Snatch (70kg)
• Clean (90kg)

WOD: 15 min AMRAP:

• 3 HP Cleans (60kg)
• 15 Box Jumps (60 cm)
• 20 Push-ups

(4+15+11 rounds)

Row 15 cal
12kg 2x12kb Gtoh
3 pull up + 10 burpee
25 DU

ROMWOD

Sit Ups x 100
- 20-20-20-20-20

KB Snatch
- *Work up to a comfortable one-arm snatch for 10 reps. Use that weight for the rest of the circuit.
- 30#*10 (per arm)

WOD - 20, 16, 12, 8
- Alternating KB Snatch (per arm) 30#
- Burpee
- Score: 20 minutes

Back Squats 10-8-6-4-2

WOD: For Time
100 Meter Prowler
500 Meter Row

Post WOD:
10 Sit Up/ rest 10 Seconds
15 Sit Up/ rest 15 Seconds
20 Sit Up/ rest 20 Seconds
25 Sit Up/ rest 25 Seconds
30 Sit Up

5 rounds of 3 min with 1 min break between each round
In each 3 min round, get as many rounds of possible of the following:

• 3 cleans (135/95)
• 6 ring rows
• 9 air squats

Record total rounds.
5+4(3 clean)+4(3 clean)+4+4

WOD:
- 2*5 TGU (16kg/35lbs)
- 1000 Rope Skips

Again... forgot to take the time, was so into working out!