kymppejä

OHS 35kg/50kg

Pre-WOD: 5X3 Thruster

WOD: 7 Minute AMRAP
- Thruster (95/65)
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15, 18, 21

800M Run
30 TTB
30 Box Jump 24/20"
30 KB Swing #53/35
50M OH Lunges #45/25
50 Push ups
30 OHS #95/65

mitä teit?

Row 1000m
50 Burpees
50 Box Jumps 18"box
Run 800m
Row 500m
25 burpees
25 box jumps 18"box
400m run

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Hard workout. Burpees suck.

Number of reps: 3,3,2,2,1,1

TEMPO BACK SQUAT (20X1)

3 x 8

Heavier than last week.

Post loads to comments.
Exposure 3 of 8

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For Time:
60 Double Unders
15 Push Jerks 135/95
50 Double-Unders
12 Push Jerks
40 Double-Unders
9 Push Jerks
*8 minute cap

This should be a sprint today, unbroken at best. Get warmed up and hit the ground running. If you don’t have Double-Unders, then scale to Singles or 20/15/10 attempts. Scale the load accordingly so that you can perform each set quickly.

Post time and Rx to comments.

Power Clean- 20min to find 1rm

PR'd by 10 pounds at 195 with good form, so I shot a little higher. 205 was a complete rep, but poor finishing form so I stopped there.

Then,

12 min amrap

3 Handstand Push Ups

6 Deadlifts 225/155

12 Abmats

10 rounds + 6 DL

6x thrusters 45kg
8x boxjumps 75cm
10x chest to bar pull ups

6laps + until box jumps