WOD 141101:

BBG

1) 5X1 Snatch – work to a max for the day, rest as needed

2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

Strength

4X5 Front Squats @ 95% of Monday’s 5rm – rest as needed

Conditioning

For time:

Run 800m
40 Dual KB Power Clean & Push Jerks 24/16kg (one KB in each hand, start from the floor each rep)
Run 800m

Time Cap:
15 min :)

Na zajęciach:

Sumo-Deadlift -> szukamy obciążenia na 5 ruchów touch and go.

dalej:

Conditioning bez zmian!

The Outlaw Way:

BBG

5X2 @ 80% (of 2rm) Pause Snatches (3 count pause at the knee) – rest as needed

BB Cycling/Midline

1a) 3X3@80% (of 3rm) Touch & Go Snatches (full) – rest 90 sec.

1b) 3X60 second ME Strict TTB – rest 90 sec.

Conditioning

10:00 AMRAP of:

KB Snatches 24/16kg (alternate arms every 20 reps)

-then (no rest)-

10:00 Row for distance

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Poniedziałek:

Back Squat - 12 min to Find 1RepMax

then

1 min. MaxReps 60% 1RepMax

dalej:

Conditioning

12 min AMRAP of:

6 russian swings L
6 russian swings R
12 goblet squats
6 clean L
6 clean R
12 goblet squats
6 push press L
6 push press R
12 goblet squats
6 snatch L
6 snatch R
12 goblet squats

Rx: 24 kg // 16 kg

Push press 4x4.

3 RDS:
1:00 ME Front Squat 60/40
0:30 Rest
1:00 ME Burpe Box Jump Over 60/50
0:30 Rest
1:00 ME WBS 2 FOR 1 9/6
0:30 Rest

BB Cycling

1) Power Snatch: 4X5 – work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Strength/Skill

*Sequence ends on 4th set of C2B.

1a) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00

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

Conditioning

10:00 AMRAP of:

3 MU
5 Shoulder to Overhead 155/105#
7 OHS 155/105#

In 8' Time Cap complete:
15 Hang Clean 55/25
5 Burpee
12 Hang Clean 60/30
5 Burpee
9 Hang Clean 65/35
5 Burpee
6 Hang Clean 70/40
5 Burpee
3 Hang Clean 75/45
5 Burpee
ME Hang Clean 80/50

Harjoitellaan taas päällä- ja käsilläseisontaa

Mobbaillaan hartiat ja käsivarret

BBG

5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec.

Conditioning

3 rounds for time of:

20 Wall Balls 30/20# (men, use a 12′ target if you don’t have a 30# ball)
20 C2B Pull-ups

WBS standardowo - 2,75 i 3m zostają.
TC: 12 min

WOD:

Työtä 30sek. Lepoa 60sek. 20 kierrosta (30min)

3 hengen tiimit; 1 suorittaa, 1 valmistautuu, 1 lepää/laskee. Jokaista liikettä tehdään 5 kierrosta

Liike 1: 20m sprintti (kuinka monta 20m sprinttiä kerkeät tehdä)
Liike 2: wallball 6/9kg
Liike 3: askelkyykky 40/30kg painot rinnalla, paikallaan

Liike 4: TTB

ohjattua kehonhuoltoa.