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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

For time.

Na zajęciach:

Technika ROW
oraz...

FRAN z sędziowaniem.

Do zobaczenia!

For time:
30 C&J 135lbs
1 mile run
10 rope climbs
1 mile run
100 burpees

20 minutes
30 seconds off, 15 seconds on.

• double KB presses
• chin ups
• Spider-man push-ups
• KB Bent over rows
• Burpees
• Deadball slams

At 8AM:

30min warm up jog + different running drills and foot work such as accerelations, step rhythm and jumps.

Warm up well!

Then

•10x30m running sprints. 3-4minute rest btw. Full focus, full effort.

#Strength
3 @ RPE 9; 1/2 load drop (-15%) of:

• BB bench press

EMOM 10 min:
- COMPLEX (40/25 kgs):
--- 1 x Power Clean.
--- 2 x Hang full clean.
--- 3 x Thrusters.
--- 2 x OHS.

• 4 Round of:
One-Arm KB Swing Snatch Dx (32/24Kg) 10 reps
One-Arm KB Swing Snatch Sx (32/24Kg) 10 reps
Handstand Push Ups 10 reps

Focus: Dead Lift & Weighted Pull Up 1RM Test

Build to 80% 1RM Dead Lift then 7 x 1 dead lift building each round to a new 1RM. After each dead lift also perform 1 wgt pull up building to a 1RM

Metcon: 7 Min AMRAP

5 Left Handed DB Push Presses L3 40-45/25-30- L2 30-35/15-20 – L1 Scale as needed
5 Right Handed DB Push Presses L3 40-45/25-30- L2 30-35/15-20 – L1 Scale as needed
15 Russian KBS L3 70/55 – L2 55/35 – L1 35/20
15 v-ups

Score = 1 RM / 1 RM / RDs+Reps

66 Deadlifts, 60kg/50kg
66 Box jumps, 60/50cm
66 Kettlebell swings, 24/16kg
66 Knees to elbows
66 Abmat sit ups
66 back squats 40kg/30kg
66 thrusters 30 kg/ 20kg
66 Wall ball shots, 9 kg/6kg
66 Burpees
66 Double-unders