Warm Up
2x
10 Push Ups
10 Presses with 45 lbs Bar
10 Push Presses with 45 lbs Bar
10 Push Jerks with 45 lbs Bar

Mobility:
Should Work with Kettle Bell

Max Effort:
3x Max Reps Bench Press @ 90% of 1RM
165 lbs
[7, 4, 3]

MetCon:
3x
5 Push Press @ 115 lbs
20 Wall Balls @ 20 lbs
30 Double Unders
10 Toes to Bar
30 Double Unders

Strength: 60%, 65%, 70% x5 Back Squats
95, 105, 115

WOD: 3 RFT
7 C2B Pull Ups
400m Run
7 C2B Pull Ups
2 min rest between rounds

Post WOD: 3x25 situp sprints

75 Power Snatch for time 75#

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec.

135/135/135/135/155/155/155

2a) 4X3 Snatch Pull – heavy, rest 45 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

155/185/185/185
115/115/135(2)/135(1)/115(2)

Strength

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Strict T2B – rest 60 sec.

BB Gymnastics

10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

135/155/185/205/215/225/230/235/240/240

Strength

1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

225/225/225/225/225/225/225/225/225/225

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

65/65/65/65/65

Podipilding

Huhhailua

Amrap 10
3 Ring muscle ups
10 push ups
15 squats
50 double unders

105 min
Warm up
A. Skillwork: HS/HSW practice for 15 min

B. Every 90 sec, for 15 min (10 sets):
Snatch x 1 rep
25 27.5 30 32.5 35 35 37.5 37.5 40 42.5 x x

C. Every 90 sec, for 9 min (6 sets):
Clean & jerk
25 35 40 45 50 55

D. 3 sets of: seated strict shoulder press x 3-4 reps
4x30 3x32.5 3x32.5

E. 5 sets of:
HSPU 5 kg plates x max reps: 9,9,8,7,6 = 39
Row 700 m
Total time: 22.10
157/169

rest 5 min

F. C. fron Invictus January 24 2015
Complete rounds of 12, 9 & 6 reps for time of:
125 lb OHS > 30 kg
C2B
Results: 3.29, 3.10, 2.51 = 9.30
Total HR 156/185

3x3 weighted pull up + 2 turkish get ups / hand