10RFQ
250m Row
3 Heavy Power Cleans
Rest 90secs

12 min EMOM

min 1 - 10m handstand walk
min 2 - 2-5 muscle ups

Toilsome
"involving hard or tedious work."

Pre-WOD:
Work up to a heavy squat clean complex
- Clean from ground
- Clean from hang position
- Clean from high hang position and jerk
Note: Do not release barbell during clean complex. Movement transitions from the ground + catching in squat, hang + catching in squat, high hang + catching in squat and jerk weight overhead in one movement.

WOD - For Time:
- 1000M Row or Run
- 40 Hand Stand Push Ups
- 30 Front Squats
- 20 Lateral or Bar Facing Burpees
- 10 Shoulder to Overhead

Thought "toilsome" was a good name for this one. Almost 70 degrees here in Dallas and was sweating bullets. Happy with my range of motion, full squat positions and finishing the 10 STO in one unbroken set. Inspired by all the CF and Weightlifting heroes that stress good movement and really working full range of motion.

Friday 30th August 2018

Aerobic capacity
4 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds

Score is total time, including rest, to complete all four rounds.

Metcon (time)

For time:

21 Squat snatches
15 Overhead squats
9 Push press’s BTN

*5 Burpees penalty everytime you drop the barbell.

Timecap: 6 minutes

M: 60kg N: 40kg

Accessory:

DB Bench press, 4 x 10 - heavy
Ring-row, 4 x 10, with 2s stop at top
Ring push-up, 4 x 10, with stop at bottom

Rest 1-2 min between sets

20 Minutes Play
Balance:
- single leg
- Unstable Surface
- Thin/narrow surface

Alt 1 & 2 for 6 rounds

1 - Deadlift x4 @75%
2 - strict Def HSPU x3-5 reps

There will be an Open Gym on Wednesday at 5:00pm

Monday

Team work, 4 people on team

Row 6000m
Burpee x 220 (1,2,3,4,5,6,7,8,9,10)
Dead lift 20.000kg
T2B x 200
Back squat 15.000kg
Wall ball x 400
Shoulder to overhead 8500kg
Box jump x 400