Alternate B1 / B2

B1. KB Front rack box step ups – 3 x 6-8/side @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Incline DB bench press – 3 x 8-12 @ RPE 7-8 (2-3 RIR), rest 2:00 before B1

Weightlifting

• front squat: 88%x2x6
• back squat: 80%x3x3
• snatch grip push press+ ohs: work up to a heavy single.
• Sit ups x 100

AMRAP (As Many Reps As Possible)
in 15' of

15 SDHP 42,5/30kg
10 burpees
5 push jerks 80/55kg

A: 15 mins Hand stand tekkers

3x
In a 4 min window
Row 800 metres
Remaining time Wall walk
Rest 2mins

https://www.youtube.com/watch?time_continue=1&v=7Tx_qGl_L74

Posted on August 5, 2014

8.5.14 Tuesday
Event Date: August 5, 2014

8 5 14 Tuesday

Warm Up

DyNamic WarmUp

Knee Pulls

Quad Pulls

Lateral Lunge

Toe Pulls

Scissors Kicks

1min Scorpion L/R

10 PT

10 GM

1MIN BAND SQUAT

1MIN SHOULDER DISTRACT

10 AIR SQUATS

Strength

Bench Press @31x1 3-3-3-3-3

Rest 45sec (80-85% of 1RM)

WOD

15min. AMRAP

5 Clean TnG 205/145# (Squat)

1 Split Jerk 205/145#

10 Plate Burpees 45/25#

Cash Out

30 Hollow Bodies

30 Supermans

Competitors Olympic Lifting

High Hang Snatch + OHS

4 total sets. Each set = 1 High Hang Snatch + 2 Overhead Squats. Work from Position 1.

Start at 60% of 1RM Snatch. Level load across all sets.

Linear progression

Target 5kg increase /if work sets are above 100kg

Target 2.5kg increase / if work sets are below 100kg

Front Squat

4x3 Level load across all sets. Start at 75%. 3 second pause at bottom.

Linear progression

Target 10kg increase / if work sets are above 120kg

Target 5kg increase / if work sets are below 120kg.

V-ups 4x15

Neck Shear [1:00 - 2:15]

Total workouts of the week 14 hours, x 7

Metcon: ma, ke, la
Aer: to, pe, 30 + 60 = 90 min
Squat: 1680 kg

Gymnastics:
C2B 65
Pull up -
T2B 70
HSPU 55

MU ma, la 9
BMU ma, ti, pe 42
Bfly ke
HSW ma, ti, ke, pe

50 - 40 - 30 - 20 - 10

Ab mat sit-ups
Double Unders
Burpees
.5, .4, .3 etc on curve OR 500m, 400m, 300m, etc on Erg - whatever is open!