In teams of 2 for time:

Run 800m
2 rounds
50 Push press 60/40
50 Front squat 60/40
50 Pull-ups
50 GHD sit-ups
Run 800m

This is a partner workout. One will rest while the other one works. Split the run and reps evenly so both partners do equal ammount of work.

Filthy Fifty
50 Box jumps - (note box size)
50 Jumping pull-ups
50 Kettlebell swings - (note kb weight)
50 steps walking lunge (total reps)
50 Knee Hug situps
50 Push press (L1-65/45, L2-55/30, L3-45/20)
50 Supermans
50 Drop Squats
50 Burpees ( L1-Pushup, L2-No Pushup, L3-Elevated)
50 Double unders - (Modified to 250 singles)

Record time and all weights if different than level

Thursday 8th March 2018

CLUSTER (AKA SQUAT CLEAN THRUSTER)

1-1-1-1-1

Warm up and work up to a heavy single for the day. No Jerks.

Post loads to comments.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

Handstand Walk Practice
10:00 of Practice

Not for time or score - but for a chance to practice sound movement mechanics.

Lämmittely ja mobility

Leukoja ja jalkojen nosto roikkuen

12 min amrap tiimissä
100m laite vuorotellen ja oman laitevuoron jälkeen kaaripito 20s

For Time (10 Minute Cap):
25' Double Dumbbell Front Rack Walking Lunge (50's/35's) 3-6-9-12-15-18-21:
Strict Handstand Pushups
Kilos: 22.5's/15's

TOUCH-AND-GO POWER SNATCH

Every Other Minute on the Minute x 14 (8 sets):
At Minutes 0, 2: 7 Touch-and-Go Power Snatches
At Minutes 4, 6: 5 Touch-and-Go Power Snatches
At Minutes 8, 10: 3 Touch-and-Go Power Snatches
At Minutes 12, 14: 7 Touch-and-Go Power Snatches

Each set should be heavy for the rep range. These should be true touch-and-go without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singles as needed.

This is a repeat of exposure 4 from this cycle.

Post loads to comments.
Exposure 7 of 8

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For Time:
15-12-9-6-3
Dumbbell Deadlifts 50/35
Dumbbell Thrusters 50/35

Post time and Rx to comments.

Clean pull 5x7 reps

Weightlifting

Legs:
3 x 3 - Back Squat
3 x 6 - Front Squat
3 x 9 - Overhead Squat

Start, End, and after every set 50 single unders

3x8min AMRAP, 2min rest
between (A+B+C)

A:
50/40cal Row
6 D-Ball Ground to Shoulder
10m Handstand Walk

B:
400m Run
20 DB Thruster @22,5/15kg
15 C2B

C:
15/12cal Ski Erg
16 DB Snatch
2 Rope Climb