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AMRAP at 85% Back Squat RM

3 rounds for time: 20x GHD, 10x power snatch 135lb

1) Kipping Movement Practice

• For 10-15min, practice kipping movement (options below)

*T2B, Pull Up, C2B, Muscle-Up

2) 3-4 ROUNDS FOR QUALITY

• 10-20 Banded Hollow Lat Pulldown
• 20m Hand-over-hand Sled Pull
• 1 Set of Deficit Push Up/Normal Push Up

*rest as needed

Kuulapäivä, mm. tempaus

• 4 Round not for time of:
Double DB Hang Power Clean 12 reps unbroken
Double DB Push Press 12 reps unbroken
(Utilizza un carico con cui riesci a fare 12 reps unbroken)
Swim 100 m oppure Run 400 m

Tuesday 6th February 2018

AT 0:00

In 3 minutes…
3 Rounds:
20 Double-Unders
5 Power Cleans 135/95

AT 6:00

In 3 minutes…
3 Rounds:
20 Double-Unders
4 Power Cleans 165/115

AT 12:00

In 3 minutes…
3 Rounds:
20 Double-Unders
3 Power Cleans 185/125

AT 18:00

In 3 Minutes…
3 Rounds:
20 Double-Unders
2 Power Cleans 205/135

AT 24:00

In 3 Minutes…
3 Rounds:
20 Double-Unders
1 Power Clean 225/155

The barbell load should begin at light-medium for you and end with a heavy Power Clean. Scale the Dubs to Singles as needed.

Pre-WOD:
Work Up to a heavy set of 3 O/H Squats

WOD - 10 Minute AMRAP:
- 3 Muscle Ups (3 Pull Ups/3 Ring Dips)
- 6 O/H Squats (#125/85)
- 9 Box Jumps

First time working OH Squats this year since being hit with xmas flu & gout attack. No excuses :) did my best and happy to get back to the movement. For sure on my "master this" list in regards to this movement. Good crew in class, great coaching as always!

10 x Wallball @ 10/6kg
20 x Double Under

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt