WOD

Shoulder / hip mobility

then…

Build up to a heavy Squat Clean Thruster in 4-5 attempts

this is a warm up for…

“Fran”

21-15-9

– Thrusters (95/65)

– Pull-ups

15 min to work on something you SUCK at.

then…

4 rounds for time:
20-Weighted Step-ups AHAP 24/ 20″
10-Burpee Box Jump 24/ 20″
20-Hollow Rocks (back and Forth is 1 rep)

Double under practice or build to a maximum unbroken set for 7 min

then…

“Cindy”

Complete as many rounds in 20 minutes as you can of:
– 5 Pull-ups
– 10 Push-ups
– 15 Squats

*Compare to 10/13/11

10X1 Power Snatch – heavy but not maximal, rest 60 sec.

then…

1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec.

1b) 3XME HSPUs – rest 45 sec.

1c) 3×25 Weighted Sit-Ups (20/12) – rest 45sec.

then…

20 TGUP – Heaviest load possible

5×1  1-Power Clean + 1-Hang Squat Clean + 1 Push Jerk – rest 90 sec (heavier than last time)

then…

For time:

– 800 m Run

– 50 KB Swings

– 30 Hang Cleans (155/105)

– 800 m Run

 

High Bar Back Squat

– Take 15 min to work up to a new 1RM

*Compare to Sep. 17th

then…

Five rounds for time:

– 15 Wallballs

– 10 Toes 2 Bar

– 100 m Sprint

*2 min rest

Push Press

– Build to a 1RM in 15 min

then…

“Grindy”

– 30 Clean & Jerks (135/95)

* Every time the barbell rests on the floor, perform 2 rounds of Cindy.

7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heavy but technically sound, rest 60 sec

*compare to 8/24/12

then…

4 rounds for TOTAL working time:

– 100m sprint
– 10 Pistols
– 50 Double-Unders

*Rest 2 minutes…