Wod Friday, 4-8-17

AEROBIC THRESHOLD RUN WORKOUT
2x3000m with 5min rest between reps

Workout Details: 500 fast, 500m slow, 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow. No rest b/t reps.

A.M.R.A.P. 20'
► 05 Box Jump
► 05 Push Press
► 05 Burpees
► 01 Climb Rope

► 0075 Kettlebell Swing
► 1600 m Run
► 0075 Kettlebell Swing

50 double unders
40 pistols
30 toes to bar
20 clean and jerk @50/35
10 deficit handstand push ups

Complete as many rounds as possible in 20 minutes of:

• 10 strict handstand push-ups
• 20 strict pull-ups
• 30 jumping alternating lunges (video

Bench press 3x10 (60-70%), 3x5 (80%), 3x3 (85-90%)

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Superkids:

7 min AMRAP

15 toes to bar
10 wall ball deadlifts
5 wall ball

Lämppä ja mobility

Otm: 16min vuorotellen
4xT2B
3xTempaus raakana

Metcon: Aikaa vastaan
50 kyykkyä
40 vuorikiipeilijää (20/20)
30 hyppistä
20 burpeeta
10 leukaa

Loppuvenyttelyt

Record your weights and other details for this complex.

For time.
- 150 seconds Handstand hold.
--- Si caes: 10 diamond push-ups.

Time cap: 10 min.