For Time / Time Caps. 7'
► 50 Double Unders
► 40 Toes to bar
► 30 Snatch
► 20 Overhead Squat

3 mi run along Beaufort waterfront

AMRAP 18:
30 Lateral Bar Burpee
30 Thruster 30/20
20 Lateral Bar Burpee
20 Thruster 40/25
10 Lateral Bar Burpee
10 Thruster 50/35

Performance
5 Rounds Not for Time:
1-2 Rope Climbs, 15′
100m Jog

Fitness
Learn how to safely and efficiently wrap your feet and climb the rope. Once you can properly secure your feet, climbing the rope is almost as easy as an Air Squat!

Wear long socks or long pants if you have them!

Post work to comments.

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“FIGHT GONE BAD”-STYLE

5 Rounds for Max Reps:
Wall Balls 20/14
Sumo Deadlift High Pulls 32/24/16 kg
Box Jumps 24/20/16
Rest

Score total reps. Keep one running tally for each round and add them up at the end.

Post total reps and Rx to comments.

*Käsilläseisontapunnerrus boxilla - tekniikka

Pre-Wod
-4 X 8 Back Squat (115#)
-5 X 3 Dead Lift (185#)

For Time
-400 Meter XPO Sled Push (2 person team)

The "Master's" Team did well, myself 44 and Jeff my partner 53. Our class beast team got 2:00 ... good teamwork and what a punishing drive! Legs are toast ... Great support as always from our 6:30am Class.

135 min

Skill: BMU practice for 20 min

2.SPP (Conditioning)
A. 5 rounds, each for time
15 cal Assault bike
12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
9 hang squat cleans
6 push jerks
3 ring muscle ups > 2 bar muscle ups
Start a new round every 5 minutes > 6 minutes
Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
Result: 4:26 + 4:39

1.Strength

B. Alternate between B1 and B2 for 4 rounds
B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
35 40 42,5 47,5 kg
B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
35 35 35 35 lbs

C. Additional: strict ring MU practice for 20 min

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

15k run

5 Rounds:
15 Dead Lifts (155#,100#)
9 Hang Clean
6 Jerk

PR for this workout using 61kg, 135#.

135 min

Skill: HSW practice for 15 min

1.Strength
A. Back rack walking lunge – 3 x 10/side @ AHAFA (as heavy as form allows), rest 2 – 3 minutes between sets
50 50 50 kg

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Strict press, rest 1 minute before B2
3 x 6 @ 78-82%
1 x AMAP (As Many As Possible) @ 78-82% / last set 11 reps
B2. Barbell bent over row @ AHAFA, rest 2 – 3 minutes before B1
1 x 10 40
1 x 8 42,5
1 x 6 45
1 x 8 45 kg

C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
C1. Single leg DL – 3 x 10/side @ AHAFA, rest 30 seconds before C2
16 16 20 kg
C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3. 12 12 12
C3. DB incline bench press – 3 x 12 @ AHAFA, rest 90 seconds before C1
25 20 20 lbs

1. Conditioning A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

A1. 5 rounds on Assault bike OR rower of:
30s @ RPE 4
20s @ RPE 6
10s @ RPE 9
RPE 4 = “moderate”
RPE 6 = “Moderately hard”
RPE 9 = “Very, very hard”
Total calories: 51 48 cal

REST 2 Minutes before A2

A2. 5 minute AMRAP of:
12 DB snatches, alternating @ 22.5/15kg (50/35lbs)
8 burpee box jump overs, 24/20″
4 bar muscle ups > 6 C2B
Results: 1 + 5 C2B 1 + 3 C2B

REST 2 minutes before repeating A1

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow