25 minute AMRAP

2 Rope Climb
10 Dead Lift @ 225#
20 Walking Lunges w/45# Dumbbells

Home » Workout of the Day » 3-27-12 Tuesday’s WOD
3-27-12 Tuesday’s WOD
March 27, 2012 Dr. Brian

Death By Burpees

On the first minute, perform 1 burpee

On the second minute, perform 2 burpees

On the third minute, perform 3 burpees

Continue until the 20th minute(start of 19:00 on the clock)

If you cannot finish the number of burpees in that minute; start the next minute and subtract 3 burpees from where you stopped. Continue with that number until the 20th minute. For example, on the 12th minute you could not complete all 12 burpees. On the 13th minute through the 20th minute; you perform 9 burpees on the minute. If you fail again to get 9, subtract 3 again, and continue on the next minute.

6x100m sprint
30 secs rest between

3 mins rest

4x30 sec hollow rock holds (20 sec rest)
3x30 second elbow to hand plank (20 sec rest)
2x50 weighted sit ups (20 sec rest)
2x25 banded reverse crunch (20 sec rest)

2 mins rest
500m row/ 1 min rest
250m row/ 30 sec rest
125m row/ 15 sec rest
75m row

600m run warm up
15 minutes stepmill intervals

100 OH Walking Lunges (held pvc pipe overhead in external rotation)

Snatch Assistance:
OH Squat 5x5 / 45-45-45-55-55lbs
Pressing Snatch Balance 3x5/ 65lbs

Snatch Variation:
Single Arm Dumbbell Snatch
1x10 (15lbs)
1x8 (20lbs)
1x6 (25lbs)
1x4 (30lbs

3 Rounds:
Inverted Row 10x
Diamond Pushups 10x

Wide Stance Sumo Squat 5x5 @ 135lbs
Good Morning 3x10 @ 65lbs superset with 20 Lunge Jumps
Lying Hamstring Curl 50x
Reverse Hyperextension 3x10

7 x 1 Snatch + 3 BTN Push Press
1x135 4x155 2x175

Smolov 1|1
6x6 HBBS @285#

4.1k (2.55 miles) = 22.37 min

Strength:

Squat Cleans - 5x135, 5x155, 5x175, 5x195, 5x205, 5x215

Metcon:

4 Rnds: 5 Sq Cleans (15lbs), 10 T2B, 15 BJs (24")

Time - 11:30

Baseline: Pre-SOP and box breathing, then ROM Drills.
Row 1,000m then complete 30-20-10 reps of KB hang clean to squat (35#/24#), sit ups.
Time: 13:22

Work Capacity: “Omar”. Complete the following for time:
10x thrusters (95#/65#)
15x bar facing burpees
20x thrusters (95#/65#)
25x bar facing burpees
30x thrusters (95#/65#)
35x bar facing burpees
Time: 06:30, 65# barbell

400m Run
25 Toes to Bar (50 Knee Raise)
200m Run with 40lb sand bag
25 Front Squat (65 Pounds)
200m Run with 40lb sand bag
25 HSPU (40 using box)
400m Run

Skill:
Bear Complex:
5 Rounds of 7 sets of:
1 Power Clean.
1 Front Squat.
1 Push Press.
1 Back Squat.
1 Push Press
No se puede dejar la barra y hay que incrementar el peso en cada ronda.
Hice Squat clean en vez de Power clean y Front Squat. 30, 35, 40, 45 y 50kg

WOD:
in 4 min.: run 400m and max reps burpees (hice 26, me fundieron todos)
rest 2 min.
in 3 min.: Max Thruster 60/40kg (hice 15 con 50kg, me los fundi a todos)