Warm up:
3 RDs
10 BB Snatch Grip Deadlift
10 BB Power Snatch
5 OHS
5 Hang Sq. Snatch
E2MOM for 20 min (10 sets)
Snatch pull + 2 hang power snatch + OHS + hang sq. snatch
build to heavy complex
4 RFT:
5 bar M/U (15 pull up)
10 bar facing burpee
15 Power Snatch 75/55
*12 min cap*
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Dumbell Snatches For time: Run 800m 21 Right arm dumbell snatches, 40# (25#) 21 Left arm dumbell…
W.O.D – 20 Min. A.M.R.A.P Run 300m 3 Hang Power Cleans 135/95 115/75 95/55 3 Front Squats 135/95 115/75 95/55 3 Push Jerks 135/95 115/75 95/55 The hardest thing about eating paleo/zone is, you are not able to order that tasty Chinese food for takeout. I miss those days of ordering a grease filled box…
“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving…
3RDs 12 Reverse hypers 10 BB Deadlifts 8 KBS 4 Ring Rows Deadlift 10 @ 50% 10 @ 55% 8 @ 60% 8 @ 65% 6 @ 65% 15 min to complete “Nate” 20 min AMRAP 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 2:1 8 KBS 70/53
“Nancy meets Karen” 5 RFT: 400m Run 15 OHS 95/65 30 Wall Balls 20/14 *Scale as needed*
Warm up: 3 RD at easy pace 10 BB deadlift 10 Reverse Hypers 10 DB Push Press 0:00 – 7:00 10 Deadlift 135/95 10 Jumping Squats 10 HSPU 2:1 7:00 – 10:00 rest 10:00 – 17:00 12Pull Up 12 T2B 6 DB Power Clean 50/35 17:00 – 20:00 rest 20:00 – 27:00 12 DB Snatch…