center- work- home

AHAP (As Heavy As Possible)
Front Squat 3-3-3-3-3

>> 40kg

+
AMRAP 14′ (As Many Rounds As Possible)
Buy in: 100 DU >> 300 singles
3 Front Squats >>27,5KG
3 C2B Pull Ups >> groen
3 T2B >> k2e

5rondes ... te lang over touwtje springen!!!

Skill
EMOM for 5 minutes: 5 Strict Weighted Ring Dips (10kg)
Pullover Practice (Rings + Bar)

Strength
3x5 Deadlifts 110kg (3mins rest)

WOD
5 Power Snatches (50kg)
200m Sandbag Carry (10kg)
4 Power Snatches
200m Sandbag Carry
3 Power Snatches
200m Sandbag Carry
2 Power Snatches
200m Sandbag Carry
1 Power Snatch
All reps unbroken! The weight on the power snatches was spot on but the sandbag carry was horrible as I didn't know how to hold the sandbag. Way harder than it looks.

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

PreWOD: 4 minutes double unders
PostWOD: 25 burpees (day one of burpee challenge) 2:21

Splits: 4:58/5:56/6:40/6:56/6:05

Skill
3xMax Effort Strict Weighted Pullups 10kg (60s rest): 12 + 9 + 5
5-4-3-2-1 reps of: Strict T2B (30s rest)
Front Lever Progressions
EMOM for 3 minutes:15 Unbroken Single Unders + 15 Unbroken Double Unders

Strength
3x5 Overhead Squats 60kg (3mins rest)
Also practiced some power snatches.

WOD
Run 1600 meters - 6:15
Rest 3 minutes
Run 1200 meters - 5:12
Rest 2 minutes
Run 800 meters - 3:31
Rest 1 minute
Run 400 meters - 1:39
Nice WOD! It was harder to keep a high pace after that first mile. Still, I am getting better.

strength
3x5 overhead squats 60kg (3mns b/t sets)

skill
4x5 chest to rings strict pull ups (45s b/t sets)

WOD
For time:
10 T2B 10 PISTOLS 50 DUs 5 BOX JUMPS 
10 T2B 10 PISTOLS 40 DUs 4 BOX JUMPS 
10 T2B 10 PISTOLS 30 DUs 3 BOX JUMPS
10 T2B 10 PISTOLS 20 DUs 2 BOX JUMPS
10 T2B 10 PISTOLS 10 DUs 1 BOX JUMP

Box Jumps 1-10
Back Squats 1-10

*Back Squat:
Men…if BS 1RM is greater than 300#, use 1.25x BW. If BS 1RM is less than 300#, use BW
Women…if BS 1RM is greater than 200#, use 1.25x BW. If BS 1RM is less than 200#, use BW

10 cal bike
10 thruster (70lbs)
10 kb swing
250 row
15 wall ball
10 dips
10 cal bike

up and down ladder

100 Ring Pushups for time:
Every minute on the minute do 3 burpees.

5 min amrap
30 dbu's
15 ring dips
(3 rounds)

5 min amrap
12 pullups
21 kettle bell swings
(3 rounds)

7 min amrap
5 burpees
10 squats
(9 rounds)