Every 4 minutes, for 20 minutes (5 sets):
40 Kettlebell Swings
30 Goblet Squats

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!

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8

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4 Rounds
AMRAP 3 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9 (add 1 rep per round)
Deadlifts 185/125
Strict Handstand Push-Ups

Rest 3 minutes

Start each round off at 1. The Deadlift should be a medium weight for you, something you could do easily a set of 10+ reps when fresh. The Handstand Push-Ups are strict today (no kipping). If these are easy for you, then add a deficit. If not, then scale range of motion (up to 2 mats) or to Box Piked or regular Push-Ups as needed.

Post rounds, reps, and Rx for each round to comments.

For time

Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

5 x 4

Go every 2:30

2 rounds:

30s side plank hold (both sides)
30s hollow hold
30s superman hold

3x5 Strict Press

WOD:
5 Rounds of the following
(5) Lunges, each leg
(5) Goblet Squats
(5) Burpees
(5) HRPU
(5) Sit Ups
(5) Vups
(5) DB Swings
(5) DB Snatches

AMRAP 15
"karen"
150 wallball shots 20/14p
remaining time rowing distance

4 rounds
1min ground to overhead @15/10
1min row
1min double unders
1min rest