WOD (Workout of the day) Blog:
With a partner for time:
Complete 100 Double Arm Snatch ( 2xDumbell 50/35) - only one set per team
However at the start of each 3:30 minute window you must buy in with:
50 DU simultaneously
200m run together
2 rope climb (1 each)
A: 8-1 of Front squats at 185/135 Wall facing HSPU
Rest 5 minutes
B: 1-8 of Jerks 185/135 Bar facing Burpees
32 MIN EMOM
1. 200m run
2. 40 feet of HW
3. 1 legless rope climbs + 1 rope climb
4. 20 KBs at 24/16kgs
A: Bench Press Based on new 1 RM or highest Theoretical max achieved in the last block.
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
*use this formula to see if you get a theoretical PR based on your reps on the AMRAP
(W x R x 0.0333)+W = Theoretical 1RM
B: Benchmark #2 Isabel
30 Power snatch at 135/95 for time!
On the 8:30 mins x 3
50/40 cal row
25 WB
25 DB snatch 50/35
25 T2Bs
Score is total rest
Expectation is 5:30-7 mins of work with 1-3mins of rest mins of rest
Part A: 2 min on 1 min off x 3
AMRAP and pick up where you left off.
48 DU 12 C2Bs 6 DL 225/155
Rest 3 mins
Part B: 90 sec on 1 min off x 3
AMRAP and pick up where you left off.
24 DU 6 BM 3 Full cleans 225/155
Rest 3 mins
One round for time of:
48 DU 12 C2Bs 6 DL 225/155
24 DU 6 BM 3 Full cleans 225/155
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 strict handstand push-ups
5 rope climbs,15 feet
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time cap: 15 minutes
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box