Harjoitellaan hyppynaruhyppyä!

Kun saa 5 - 10 onnistunutta hyppyä putkeen, saa hyppiä permannolla 10 hyppyä

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

31 Min Partner AMRAP

While 1 partner runs 400m with a 30/45# sandbag, the other partner does the following:

8 Thrusters 155/95lbs

6 rope climbs or 10 pullups/climb (60 pullups)

11 Box Jumps 30/24 inches

When the runner finishes run, they take over where their partner was in the AMRAP, that person then runs a 400m run and it cycles until 31 minutes is up.

Jonathan & I were @ Ocean Island Beach & visited the Crossfit Ocean Isle to do thie WOD. I did the WOD w/Laura, a very nice local with similar skill sets. We did pull-ups, but did 30 pull-ups for that portion of the WOD & 55lb thrusters. JT did rope climbs & taped his ankle to avoid rope burn (guess ripping hair off is better than the burn?). I jumped onthe 20in different shaped box. :) Tough, long WOD!

Team WOD
31 Minute AMRAP
Partner 1:
400M Sandbag run #45/#25
Partner2:
8 Thrusters #155
6 Rope Ascents 15 foot
11 Box Jumps 30"/24"

Score is total reps completed.

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

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.

AMRAP 2: doubleunders - result: 2 *** Need to work on doubleunders - haven't yet as per the result :-)

rest 2 mins

100 squats
*5 muscle-ups
75 squats
*5 muscle-ups
50 squats
*5 muscle-ups
25 squats
*5 muscle-ups

*3 pull-ups & 3 ring dips = 1 muscle up (used black initially for the pull-up and interchange between black and black/red bands, used red band for ring dip)

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.

4 Giant sets:
6 Weighted Pull up
12 Barbell Goog mornings
15-21 GHD sit ups
Max effort L-sit
Rest 2min. btw efforts.

Warm Up: Joint Mobil­ity fol­lowed by
Part 1. — 240 Navy Arm Cir­cles
Part 2. 3 Rounds of:
i.) 3 Dead Hang Pull Ups / Ring Pull Ups
ii.) 3 Mus­cle Up Rows — Straight Arm start with turned out grip
iii.) 3 Ring Dips

Skill: Hand­stand Holds 30sec, 40, 50 , 60

Work: 25/10, 20/20, 15/30, 10/40, 5/50
Towel Pull Ups
Dou­ble Unders if Single
x5 ( I did singles)