WOD 141024:

BB Cycling

1) Power Snatch: 4X5@80% (of 5rm) – rest as needed

2) Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

Strength/Skill

Note: Sequence ends on 4th set of HSPU.

1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

1b) 3X10 Reverse Hypers – heavy, rest 2:00

Conditioning

“Fran”

Compare to 140719.

21-15-9 of:

Thrusters 95/65#
Pull-ups

Moja propozycja:

Technika ROW

dalej bez zmian

Death by Clusters (clean + thruster)

A.
3 sets:
3 x Weighted pull-up
3 x Weighted strict dip

B.
4 sets:
20 Cal ski
12 DB bench press
20 Cal ski
12 Strict pull-up
*3min rest

C.
10 EMOM
1. Strict dip
2. KBS (banded)

D.
3 sets:
10 KB strict press
10+10 Lateral raises
10+10 Upright row

E.
4 sets:
10+10 DB bicep curl
15 Tricep push down
”21’s” bicep curl (barbell)
15 Bench dip

F.
3 sets:
30s ON / 30s OFF
Alt V-ups
Russian twist
Toe touches
Heel touches
Knee raises (hanging)

Alkulämmittely ja mobility

Takakyykky

4min amrap
3 seinäkävelyä
6 gobletkyykky
20 hyppis
2min tauko
4min amrap
3 leuka
6 askelkyykky
8 burpee

Loppuvenyttelyt

Deadlift

1 x 5 x 65%
1 x 5 x 75%
1 x 85% x max

EMOM 12

1 min : 12 Wallball
2 min : 5 Push Ups + 10 Sit Ups

Learn how to use foam roller and rubber bands to improve flexibility, increase mobility, and protect your body from injury.

Then go for easy 1 mile jog or bike.

Log results in notes.

3 Rounds For Time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 mins

35 minute time cap

HandStand Walk Practice

Five 2.5-minute rounds of

• Run 400 meters
• Max-rep overhead squats

♀ 65 lb ♂ 95 lb