2.) 3X3 Snatch Grip BTN Push Press + 3 OHS – heaviest possible, rest 90 sec.
3.) WOD
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 50 Meter Sled Push (this should be heavy – 30-45 second effort) sub 20 m sprints w/ weighted vest.
Minute 2 – tire flips
Minute 3 - Heavy medball cleans (30#s)
"14.5"
21...18...15...12...9...6...3 of:
Thrusters...95/65 pounds
Burpees Over Bar
For Time
Strength
1.) 10X1 Tall Snatch – work to a heavy (but perfect) single, rest 60 sec.
2.)5X3 Push Press – heavier than last week, rest 60 sec.
3.) 5X5 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
4.) WOD
21...15...9 of
Landmines (45/25#)
HR Push Ups
Box Jumps...24/20" box
STRENGTH
1.) Back Squat: 1X20 @ 90% of 3/12/14s# rest 2:00 (before #2)
2.) Front Squat: Max Reps @ 100% of #1 (after2:00 rest)
Conditioning
For time:
40 6" Target Burpees
40 Thrusters (95/65#)
30 6" Target Burpees
30 Thrusters (95/65#)
20 6" Target Burpees
20 Thrusters (95/65#)
10 6" Target Burpees
10 Thrusters (95/65#)
SCALE APPROPRIATELY!
STRENGTH:
1.) 3 attempts at a heavy Snatch (warm up, hit 3 heavy reps, stop).
2.) 3 attempts at a heavy Clean & Jerk (warm up, hit 3 heavy reps, stop).
3.) WOD
"CINDY-ANNE "
20min AMRAP of:
first 10min AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats
second 10min AMRAP of:
50...40...30...20...10 of:
Double Unders
Sit Ups
1.) 7X2 Tall Snatch – work to a heavy (but perfect) double, rest 60 sec. DEMO VIDEO
2.) 5X3 Push Press – heaviest possible, rest 60 sec.
3.) 5X4 Tempo HBBS @ 75% – rest 60 sec
4.) WOD
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lbs to 10-foot target/ 14 lbs to a 9-foot target
30 cleans, 135/95 lbs
20 muscle-ups
Strength
1.) EMOM for 5:00 – 2 Power Clean & Push Jerk @ heaviest possible (all sets)
2.) WOD
For time:
20 hang squat cleans 95/65#
80 m Shuttle Run (10 m sections)
20 ghd sit ups
15 hang squat cleans 95/65#
80 m Shuttle Run (10 m sections)
20 ghd sit ups
10 hang squat cleans 95/65#
80 m Shuttle Run (10 m sections)
20 ghd sit ups
Strength
1.) Bench Press 3-3-3-2-2-2-1-1-1
Strict Pullups x 4 reps after each set of bench press
2.) Standing Barbell Strict Press 3-3-3-2-2-2-1-1-1
Strict Ring Rows with feet elevated x 4 reps after each set of strict press
There is no time limit on this workout. Take your time and lift as heavy as possible on every single set.
3.) WOD:
3 rounds for time of:
10 T2B
20 ring dips
400 m run
1.) 5X2 Snatch from blocks (just above knee) – work to a max double for the day, rest 60 sec.
2.) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.
3.) 3X20 (steps) Front Rack Walking Lunges – heavier than last week (with no pause to gather feet), rest 90 sec
Up Ladder
3 Wall Balls (20/14)
3 Pull Ups
3 Air Squats
3 KB Swings (1.5/1pd)
(3...6...9...12...15...ect.)
For Total Rounds
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
1.) Back Squat: 1 attempt to establish a 20RM - rest 1:00 (before #2)
*Add approximately 5-10# but do not go heavy enough to fail.
2.) Front Squat: Max Reps @ 100% of #1 (after1:00 rest)
For time:
Run 400 m
50 Double Unders
25 Deadlift (135/95#)
15 Handstand Push-ups
50 Double Unders
25 Knees to Elbows
15 Shoulder to Overhead (135/95#)
50 Double Unders
Run 400 m
Strength
1.) Jerk Balances – heaviest possible, rest 60 sec. DEMO VIDEO
2.) 5X2 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up
3.) 10-15 minute GOAT work!
WOD (For those who are not doing the 14.2)
Rowing "Fran"
21-15-9
Row for calories
Thrusters (95/65)
Pull-ups
1.) 3X3 Snatch Grip BTN Push Press – heaviest possible, rest 90 sec rest
2.) 3X60 (seconds) Freestanding HS Hold – rest 90 sec
3.) 3X20 (steps) Overhead Walking Lunges – heaviest possible, rest 90 sec.
4.) WOD
7 Rounds for time:
9 Toes to Bar
7 Power Cleans...135/95 pounds
5 Burpees over Bar
