C.W.O.D

Suicide Sprints X 5 Shuttles

Coach Notes: Shuttles will be performed on the minute every 3 minutes 5 times.

F.O.D

For time perform:

10-9-8-7-6-5-4-3-2-1

Combo # 1
Thrusters 95/65
Combo # 2

C.W.O.D

Suicide Sprints X 5 Shuttles

Coach Notes: Shuttles will be performed on the minute every 3 minutes 5 times.

F.O.D

For time perform:

10-9-8-7-6-5-4-3-2-1

Combo # 1
Thrusters 95/65
Combo # 2

1 min käsilläseisonta pito selkä kohti seinää
18 käsilläseisontapunnerrusta (kumppari, boxi, tiukka)
1 min käsilläseisontapito vatsa kohti seinää
18 painonsiirtoa kädeltä toiselle / läpsyä olkapäähän
50 hollow rocks
50 supermieskeinuntaa

10min AMRAP

30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
Max reps (210/120)

Hit 60, couldn't snatch 100#. Last nine were all GTO (mixed clean & jerk)
Got a 95# snatch after and a 110# clean & jerk, PR's!

26 ring dips (purple band)
26 overhead squats (45lb)
Run 1 mile
26 ring dips (purple band)
26 overhead squats (45lb)
Run 1 mile
26 ring dips (purple band)
26 overhead squats (45lb)

3 Rounds for time of:

15 OHS #95

15 Ring Dips

15 OH Calf raises #95

15 Situps

10min AMRAP

30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
Max reps (210/120)

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Modified to 45lbs, 65lbs, and 75lbs
Completed 30 reps, 30 reps, and 21 reps

400M Run

21 KB Swings 2.2 Pood

21 Toes to bar

25M OH Lunge #45

200M Run

21 KB Swings 2.2 Pood

21 Toes to bar

50M Tire Flip

400M Run

21 KB Swing 2.2 Pood

21 DL #225

21 Box Jumps

200M Run

21 KB Swing 2.2 Pood

21 Wall Balls #20

21 Box Jumps

21 Pushups

3 rds of:

11 Back Squats 235#
35 Double Unders

*for every break in a set, 1 burpee penalty

6 total misses (my rope was cold, and stiff)

I also worked on split snatches.