for Friday:
WOD 121211:
BB Gymnastics (SKIPPED)

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

---

3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. (75 lb, weird)
3b) 3X5 Push Press – heaviest possible, rest 60 sec. (185, 185, 195)

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk.

Strength

Back Squat: 3X10 (245, 255, 265) – absolutely heaviest possible each set, rest as needed.

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Row for Calories (41 cal, 41 cal)
*Rest 1 minute.

4 round Tabata of:

Burpees (30 burpees, 31 burpees)

*Rest 1 minute.

Warm up:
3 Rounds
10 Good Mornings #45
10 GHD situps
10 Chin ups

WOD
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps (sub #40)
200 foot Sprint

Cash out:
3 rounds
200' walk overhead 45# plate
3 HSPU
200 SIngles

95lbs
115lbs
135lbs
145lbs failed
140lbs

Part A:
100 Meters Band Resistance Sprints (10 – 10 Meter Sprints)

Part B:
100 Kettlebell Snatches for time (1.5/1) - Did 1 pood (35 lbs) - 9:15

15 Min AMRAP

15 Hang Cleans #155
15 Pull-ups
50 DU

Ran Neighborhood - Couple hills about a mile and then some

3x20:
Lunges
OH Air Squats
Push-Ups

3x20
Hollow Rocks
Side-to-Side
Strict Sit-Ups

15 Min AMRAP

15 Hang Cleans #135/95
15 Pull-ups
50 DU

5 Rounds
50 Double Unders
10 Push Jerks 115 @85#

Skill
3x10 Weighted Situps 15kg (2mins rest)
3x10 Weighted Back Extensions 10kg (2mins rest)
For time: 30 Handstand Pushups
Some Double Unders

Strength
5-5-4-4 3-3-3-2 Back Squats
60kg - 70kg - 80kg - 100kg
4-4-3-3-3-2-2 Snatch
20kg - 40kg - 50kg
4-4-3-3-3-2-2 Clean
50kg - 60kg - 70kg

15 minute AMRAP of:

50 Lateral jumps over bar
3 Wall walks
25 Air Squats
10 Wall ball (20 Lbs)