Front Squat 2RM

5min Rest then:

“Chief”

3 min AMRAP

3 Power Cleans, 135 pounds/95 pounds

6 Push ups

9 Air Squats

Rest 1:00. Repeat for a total of 5 cycles.

This one was tough. I felt pretty good though. I did 4, 4, 3, 3, 4 for a total of 18. I was hoping for 20 but dogged out a bit in the middle rounds. My cleans felt a little off. I was getting them up into the rack as well/cleanly has I have been lately. I think I need to really focus on whippng my elbows through and under the bar as quickly as possible.

This is the exact same number I got when we did it back in June...but i was sick that day...doh!

Rest day

60 min massage

3 Rounds, each for time

30/22 (cal) SkiErg
21* Hang power cleans / Front squats / Push jerks @ 70/47.5kg
15m
12 DB box step overs, 24/20” @ 2 x 22.5/15kg
3 Rope climbs

– Rest 1:00 between rounds –

Target time. < 21:00 (including rests)

Rnd 1: HPC, Rnd 2: FS, Rnd 3: PJ

TIMECAP 28:00

Overview. Three (3) rounds with 1:00 rest in-between. By adding that short rest, we’re asking you to push harder on each round. Each round brings a different challenge with the rotating barbell movement. 1st round will be more grippy, second one more legs/harder to breath and the final one will be shoulders. Of course there is the accumulating fatigue and increasing HR through the piece as well.
Pacing. You’re looking for a pretty hard ski pace to start on the 1st 2 rounds, on the final one you might need to back-off a bit so as to save the triceps for the jerks. The dream is to do all barbell movements unbroken but you might need to break them to 2-3 sets. If yes, don’t push the sets too close to failure and keep yourself accountable (clock or # of breaths) on the rests as they can easily stretch out to be unnecessarily long.
Aim to keep the HSW unbroken (or if in segments then each segment UB). Take a tactical break on the box step overs if needed for grip/breathing, so that you can get your 1st rope climb in right after.
Use the rest to recover: 1) Big exhales (to blow out some CO2 and regain control of your breath), 2) flush your mouth with a carb drink, 3) re-focus on the next round
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up the HSW to be a single 15m/50’ stretch but if not possible, just break it to 2 x 7.62m/25’ segments.
Debrief.
– How was your pacing overall across the rounds?
– Were you able to stay consistent? Was there a barbell movement that was harder/easier than others?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SkiErg → Row/BikeErg/Run same calories
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), you should be able to finish each movement with no more than 3 sets, ideally 1-2
Handstand walk → Wall walks (5 reps/round)
DB box over → Lower box or lighter DBs
Rope climbs → Reduce reps (1 or 2/round)

20min airdyne ja venyttelyt päälle.

Front Squat 2RM @95, 125, 145# PR

5min Rest then:

“Chief”

3 min AMRAP

3 Power Cleans, 135 pounds/95 pounds

6 Push ups

9 Air Squats

Rest 1:00. Repeat for a total of 5 cycles.

21 + 1/3 & 2 Push-ups; PR! Big thanks to Dawn & TMFK for cheering 7pm on and Tim for making sure I did what I needed to do!

21-15-9
Thrusters #95
Pullups

Perform 300 total reps of the following 8 exercises. You must perform at least ONE of each exercise.
After every 25 reps, run 100m.

Exercises:
ring push ups
dips
pull-ups
wall balls @ 20#
KB Snatches - 1.5 pood
Knee to Elbows
GHD Situps
Box jumps @ 24"

---

All in all... this sucked really badly. I ate something bad for lunch and it was wreaking havoc on me. I almost met pukie the clown a bajillion times during this WOD, slowed me down immensely. How much? I did the first 100 reps in a little under 10 mins. Then did the next 200 in almost 33 minutes...

Who cares though, I finished.
Yay me.

Front Squat 2RM
5min Rest then:

“Chief” 3 min AMRAP
3 Power Cleans, 50lbs
6 Push ups
9 Air Squats
Rest 1:00 min
Repeat for a total of 5 cycles - 14 cycles + 2

For time:
800m run
Then complete 3 rounds of
20x wall ball 20#
20x hand release push ups
20x toes to bar
Then run 800m

Front Squat 2RM

5min Rest then:

“Chief”

3 min AMRAP

3 Power Cleans, 135 pounds/95 pounds

6 Push ups

9 Air Squats

Rest 1:00. Repeat for a total of 5 cycles.

Only got 205, back felt off for some reason on the FS.

I PR'd this one by 7+ rounds, pretty happy about the vast improvement. Not dropping the bar and ripping off the PU made all the difference. Makes me believe in the work.

24+3 Power Clean