160 min
Warm up EMOM10 + 10 min mob.
- 30 bfly

1.GS
A. MU practice for 60 min
- Drills: RS + TWB + HTR
- MU assisted (suoralla lähdöllä) 9 x 1
- MU (suoralla lähdöllä) x 1 + 4 attempts
- Total of 10 MU

2.WL
A. KB snatch practice for 10 min

B. Power snatch - Build to 70% effort double.
25 25 30 35 37.5 40 42.5

-continue from last weight-

C. Power clean - Build to 70% effort double
42.5 45 50 55 60

3.Aerobic work
A. For 40 min:
5 min Row - 2.25/500 m
5 min Ski - 2.38/500 m
HR 136/145

10 Rd Partner WOD

10 Push Press 115lbs

10 Burpess

200m Run together.

1 Partner does 10 Push Press and 10 Burpees while the other partner cheers. They both run 200m together and the other partner then does 10 Push Press and 10 Burpees and they run again alternating the 10's and running together each time. Each partner does 5 Rds of pp and Burpees but 10 rds of running.

Big Eddie was my partner, and for someone not getting to sleep until 5:30 this morning, he did awesome. Thanks Ed.

31 Min Partner AMRAP

While 1 partner runs 400m with a 25/45# plate, the other partner does the following:

8 Thrusters 155/95lbs

6 rope climbs or 9 towel 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.

Matt and I partnered on this. Kudo's to him for rx'ing the whole thing. I went a bit light on the thrusters (95lbs) and made 2 rope climbs before deciding not to stand and stare at the rope for 5 minutes :-) We did 5 1/2 rounds total

By far one of the most difficult hero's yet. Very honored to get to participate.

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)

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

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)

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.

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!

Harjoitellaan hyppynaruhyppyä!

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

Skill: Practice Handstands

WOD:

5 Rounds

5 KB Snatches R Arm 1.5Pd

5 KB Snatches L Arm 1.5Pd

10 Burpee Box Jump 24/20