A1. BB weighted box step-ups 10 reps X3; rest 30 seconds
A2. 20 supermans AFAP x3; rest 2 min
B. 5 rounds of:
– 400m run
– 90 second rest
*record total time not including final rest…
WOD
Bench Press
5-5-5-5
then…
21-15-9 reps for time of:
– Box jumps (30/24)
– Pull-ups
– Weighted sit-ups (25/15)
Compare to 3/20/2012
15 minutes to establish a 1RM Power Clean & Push Jerk.
then…
4 rounds for total time of:
– 7 Cleans (full squat) @ 85% of above
– 14 Bar Facing Burpees
– Run 200m
*rest 1 minute between rounds
15 minutes to establish a 1RM 3-Position Snatch (High-Hang, Hang, Full).
then…
12 minute AMRAP of:
– 30 Double-Unders
– 20 Shoulder Touches
– 10 Kettlebell Swings (Heavy!)
Low Bar Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
then…
5 rounds for time:
– 10 Wallballs (20/15)
– 8 Toes to Bar
Front Pause Squats 7×2
*2 second hold at bottom, as fast as you can come up
**Hold a consistent weight through all set but add 5-10# from last time
then…
15 minute AMRAP of:
– 12 OHS 95/65#
– 16 Lateral Jumps (over BB)
– 20 Ab-Mat Situps
– 100 m run
then…
2 max L-sit holds
Four sets of:
– Clean Grip Deadlift w/ shrug x 4 reps @ 21X1
– Rest 30 seconds
– Strict Handstand Push-Ups x Max Reps + Kipping HSPUs x Max Reps @ 2010
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
– Rest 2 minutes
For time:
– 40 Kettlebelll Swings (24/16 kg)
– 20 Burpees
– 30 Kettlebell Swings
– 15 Burpees
– 20 Kettlebell Swings
– 10 Burpees
– 10 Kettlebell Swings
– 5 Burpees
15 minutes to practice the Split Jerk or establish a 1RM.
then…
4 rounds for total working time of:
– 7 Split Shoulder Press 95/65# DEMO VIDEO
– Run 200m
– 14 Over the Box Jumps 24/20″ (landing on top is acceptable)
*Rest 1 minute between each round.