AMRAP in 12 minutes:

Rx

12 wallballs 20lb/14lb, both to 10ft

5 ground-to-overhead 155/105

Team Member 1 will begin where at the bar area for G2O. On 3-2-1-GO, the athlete will run to the wall to begin the wallballs. Complete the wallballs then proceed back to the bar area to perform the G2O. The round is complete as soon Team Member 1 locks out the last G2O. Team Members MUST slap hands in transition from one member to the other, or after each round Team Member 1 will perform round 1 while the other rests and Team Member 2, will perform round 2…. and back and forth.

Each athlete will start at the bar area and run to the wall on 3-2-1-GO. The wallball will be caught on the last rep and put down at the base of the wall before proceeding to the G2O area.

SCORE IS MAX REPS (Rounds + Reps). There are 17 reps per round.

Team EarMuffs completed 7 rounds 1/2 (12 wallballs). TMFK went 1st so he completed 4 rounds and I completed 3 full rounds and 12 wall balls putting us in 25th place out of 37 teams for this WOD!

1) EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees
50 Thrusters 75/55#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 105/75#

Total 120min

Row for 5min, mobility
BMU practice for 30min, best yellow rubber band

A.
Every two minutes, for 24 minutes (12 sets):
Snatch x 2 reps
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Sets 9-12 – 90% or more > 1 rep
B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 3 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Set 7 – 80% > 2 reps
*Set 8 – 85% > 2 reps
C.
Back Squat
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
D.
1000m row

Invictus May 12 2014

50 push-ups
100 sit-ups
800m
75 push press (75 lbs)
150 Double unders

Beginning at the depicted starting line (which will also be the finish line), athletes will run in their associated heat. Heats will start every 2 minutes.

SCORE IS TIME. For teams, score is TOTAL TIME ADDED TOGETHER.

The run began at York Town in the lawn by the sidewalk entrance. We then followed a route leading us to the Arthur Ravenel Jr. Bridge. We then had to run to the 1st bridge pillar at the top and turn around after the judges called our #'s. At the bottom of the bridge we hit our 1st obstacle- parallel bars about 10' in length we all had to shimmy across off the ground. At the last stretch of the run we had the run over about 5 cannons lined up about 20 feet apart till the finish line. Team EarMuffs finished with a total added time of 1:00:44. JFTB finished in 27:07 and TMFK finished in about 32 minutes putting us in 31st place for this WOD

10mins 85% aero
Row 200m
AD 20cals
10 wall balls 20/14# 10′ target

clean deadlift 3x5

Start from a hang from a pull-up bar with a overhand (regular) grip.
One hand at a time move to a underhand (reverse) grip, then to an elgrip (eagle grip).
Reverse the sequence to move back to the overhand grip. That is one round.
Repeat for a total of ten to fifteen rounds.