2 mile run

Partner WOD
18min amrap, Alternate full rounds
3 Burpees
6 Push Press 45/30kg

9 Front squats 45/30kg

Thursday 12th April 2018

SNATCH COMPLEX

Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 1 Mid-Hang Snatch High Pull + 1 Mid-Hang Power Snatch + 3 Overhead Squats

Keep this complex relatively light today (70-80% of you Power Snatch 1RM) and focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 1 of 8

---

AMRAP 10 Minutes:
20 Burpees
15 Toes to bar

Rx’d on the Burpee is jump out/jump in with full chest and thighs to the floor. Scale volume on the Toes to bar or to hanging knees raises as needed.

Post rounds, reps, and Rx to comments.

15-9-6

Shoulder to overhead
Jumping pull ups

4 x 2 min work, 1,5 min rest

4 x overhead squat, 85 % of snatch 1 RM
rest of the time as many DUs as you can.

Record all the reps done in overhead squat and DUs.

15 min AMRAP

200 m Run
15 KBS 32 kg
20 Box step-ups with front rack KB 32 kg

Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push

If Teams of 2-4 Each: 1 Bike + Prowler
If Teams of 5-7 Each: 2 Bikes + Prowlers

Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and a prowler push station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing prowler sleds for 400 meters. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint. As with the bike station, the team on the sled may break up the 400 meters as they see fit, even having multiple athletes pushing one sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds.

mahdollisimman paljon metrejä 5min row

Total 105 min
3 sets of: 7 T2B, 7 wall ball, 7 pull ups, 7 box jumps
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets.
27.5 30 32.5 35 37.5 37.5 :)

B.
Own additional work:
Weighted pull ups 4 x 3 (myötäote)
7.5 10 10 11.25 :)

D.
Five sets for max reps in 3 minutes of:
Row 500 Meters > 350 m
Strict Handstand Push-Ups x Max Reps > kipping, 5 kg plates
Rest 3 minutes between sets.
Results: 9, 9, 8, 8, 6 = 40 :)
Avg/max HR 149/171

E.
Own additional work:
EMOM for 5 minutes:
10 pull ups (5+5)

F.
1000 m row

For time