20 Min. AMRAP
Run 400m (3 laps around 2 cts)
20 Sit-ups
20 Push-ups

work-home

WOD: “Upside Down”

3 Runden auf Zeit von:

100 Meter Walking Lunge
Handstand walk 20 Meter
50 Kettlebell Russian swings 24/16kg

BB Gymnastics:

Clean and Jerk

2 x 2 @ 195
2 x 2 @ 225
2 x 1 @ 245
2 x 1 @ 265 (failed jerk on both)
4 x 1 @ 225

2a) 3 x 5 Pendlay Row (185)
2b) 3 x 5 Jumping Good mornings (135)

Conditioning:
1:1 work to rest ratio after each round

5 rounds

5 Strict HSPU
10 C2B Pull ups
15 OH kb swings

Splits:
1) 1:13
2) 1:10
3) 1:14
4) 1:24
5) 1:30

Warmup
3 rounds:
* samson stretch
* 10 GHD
* 15 push ups
* 7 dips
* 10 pull ups (only one round)
* back squat - 225x5, 315x2 (too sore, so I stopped)
* power clean - 95x10, 135x10
* power clean & push press - 135x3

WOD
5 rounds:
* 5x Ground-to-overhead (185#) <-- scaled to 135#
* 10x Burpee

Strength

Standing Press @ 20X0; 3-2-1-3-2-1; One set every 90 sec (135)

WOD

3 rounds:

KB Snatch (53/35#) x 10 / arm
Wall Walk x 5
Cool-down

Accumulate 2 mins in an L-sit on parallettes or rings.

Strength/Skill
Front Squat
3x3x2x2x2
If you haven't found your 1RM in the past 6 weeks, FIND IT TODAY (120lb)

Then: Front Squat 75% of your 1RM 2 reps every 30 seconds for 5 minutes (85lb)

WOD

400 M Row
Then 4rds of:
7 Front Squats (75lb)
10 Burpee Box Jumps
15 Sit Ups
10 Push Ups
400 M Row

Strength/Skill
3 position Snatch Squat
From the ground
From the low Hang (knees)
From high hang
20 minutes---don't worry about weight, work the skill

WOD
4rds of this for time:

4 Wall Climbs
4 Hang Squats Snatches
4 OVHS

Strength/Skill
TGU
10 minutes, switch hands as needed, slow, take 30 seconds each rep

WOD
40 KB Swings (1.5/1 Pood)

40 Russian Twist
15 GHD Sit Ups
15 GHD Back Extensions
4 Mins on Airdyne at level 4 +
1000 M Row

75 Snatches (75 lbs)