21-15-9: for time
- Clean #135
- Ring Dips

AGOQ Workout 3

Complete as many rounds as possible in 20 minutes of

• 50 wall-ball shots
• 100 double-unders
• 50-ft. handstand walk
• 100 double-unders
• 50-cal. row
• 100 double-unders
• 50-ft. handstand walk
• 100 double-unders

Men 20-lb. ball to a 10-ft. target
Women 14-lb. ball to a 9-ft. target

5 sets each leg. Go for strict slow reps

5x3x80%, 145kg

Buy in: 100 DI
3RFT
30 kb swing
15 burpees
30 hand release push ups
15 WB 25 lbs
Buy out :100 DU

BB Cycling

1) Power Snatch: 4X5 – work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Strength/Skill

1a) 3XME UB Muscle-Ups (if less than 8, complete 8 broken) – rest 2:00

1b) 3X15 Reverse Hypers – medium/heavy, rest 2:00

Conditioning

5X400m Run – Rest 2:00 (see pacing note)

Reverse Hypers:

Nasz wariant - jeśli GHD będzie gotowe możemy pracować na nim - ciężar trudny do mocowania ale można pracować w parach z hantlami (partner podaje hantle) - moja propozycja jest jednak inna:

Russian Hammer - idealne zastępstwo.

Bench press 5rm

Pre WOD:
5x2 Thrusters

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WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups

-100m Sprint

Partnered with Meg - Did 5 full rounds plus thrusters and pull ups in the 20 minute time cap. Used 65# for the WOD.

Strength:
45# - 65# - 75# - 75# - 75#

20 mins
30 sec on 15 sec off

• Bulgarian Split Squats
• Double KB Swings
• hanging leg raises
• Wall balls
• Plank diagonals
• Parallel squat hold
• flexed arm hold