Snatch
• 5 sets: 1 rep
Power or squat. Recommended weight: 50%, 60%, 70%, 80%, 90% of 1RM snatch. Rest 2 minutes between sets.

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
I have been dreading this WOD since reading it. I workout in a regular gym and was going to do this a couple of times but the gym was packed and the treadmills were all jammed up, so I couldn't do it.
The big problem was I popped my right calf muscle in my 3rd or 4th round. My calf seized up and was really in pain. I basically stopped and thought it was hurt, and I'm still hoping that it's just sore and/ or pulled a little bit.
I was running much fastere than I thought I would for the first 3 rounds at about 11 or more mph, and the air squats were basically broken up into about 35,30,15. I was not as fast but very little rests on the air squats. I was going FULL ROM with the squats as well. I was doing all the MUs in most rounds as 6+2, and in the last 2 rounds I was doing 5+3 & the last round was 4,2,2. The running slowed me down in the last 2 rounds because of the calf. I was tired for sure but the calf seizing up & the fear of getting hurt slowed me down.
GREAT KILLER WOD

Backsquat 17 RM

Max rounds in 10 minutes
Switch arms between rounds
1x KB clean
2x KB Thruster
1x KB windmill

1 row 2000m for time. Switch every minute, rest with HEAVY KB in front rack

2 100 wallball, 100 med ball situp, 100 boxjump, 100 burpees. If ball hits the floor at any time, perform 5 burpee penalty. On box jump, rest in plank position. On burpees, rest in wall sit position. For all movements, only 1 partner works at a time.

Did with Emilee Edwards. 10# med ball

Strength WOD: Snatch Barbell Complex
3x Snatch Grip Deadlifts
3x SnatchPulls
3x Muscle Snatches
3x Power Snatches

(Increase weight every set but mainly focus on its virtuous form and mechanics)

Conditioning WOD:
EMOM
14x Mountain Climbers
3x Front Squats
2x Shoulder To Overhead
15min CAP

(Keep going until you fail to complete all 19 reps in 60 seconds… You CAN’T quit, you must not meet the required reps on a round to stop)

10 kierrosta aikaa vastaan:

• 25m kelkantyöntö @120kg lisäpaino
• 10 maastaveto @120kg

Hang clean 5 x 1

Strength WOD
3x snatch grip deadlifts
3x snatch pulls
3x muscle snatches
3x power snatches
Increase weight every round.
Got up to 55#

Conditioning WOD
EMOM
14x mountain climbers
3x front squat (55#)
2x shoulder to overhead (#55)
for 15 min.