5 AMRAP
8 KB Swings
12 Jumping lunges
12 Hollow rocks
FS/BS @ % of 1 RM FS
For Time
75 Pwr Snatches T&G (95/65)
*30 DUs every time you break
Have a rep scheme in mind. Use a weight that will allow you to sprint through this w/little breaks.
Increase HR and Stretch
Operation Red Wings – Partner WOD
5 Rounds
– 28 Hang Squat Cleans (115/85)
– 28 Bar over Burpees
– 28 Thrusters (115/85)
– 28 Vups
– 28 Pull-ups
– 28 DL (115/85)
* Split reps as needed
** Rx+ SOLO WOD
5 AMRAP
50′ bear crawl
5 ring row
5 K2E
FS/BS @ % of 1 RM FS
Max Effort 2k Row
5 AMRAP
3 Forward rolls
10 Air squat
15 Jumping jacks
For Time
50 sit-ups
40 push-ups
30 air squats
20 pwr snatch (135/95)
10 ring MUs
Should be fast paced to the snatches, then quick singles for snatches and MUs.
*Scale RMUs w/BMUs, C2B, Pull-ups, Ring Rows
Increase HR and Stretch
Build to a heavy double w/tempo. 1 second down, 7 second pause, explode up, immediately into next rep.
5 RFT
200m run
20 WBs (20/14)
Goal should be unbroken on WBs, recover on the run.
5 AMRAP
3 Cartwheel
5 (ea arm) KB Snatch
:30 Hang on rig
Build to a heavy set of 5
4 RFT
5 Squat Clean(185/125)
10 HSPU
Cleans should be singles. HSPUs should be done in sets of 2-3 max.
RX+ = 225/155
Strict HSPU
5 AMRAP
8 KB Swings
12 Jumping Lunges
12 Hollow Rocks
5 x 3/5 FS/BS @ 60% of 1 RM FS
Use 60% of 1 RM FS
Perform 3 FS then rack the BB then imediately go to 5 BS. *This is not a break.*
21-15-9
DL (225/155)
Bupee over Bar
What is the weirdest food you have ever eaten?
Increase HR and Stretch
Ginny/Stu Bday & Baby WOD
34min AMRAP (Teams of 2)
– (2)00m run w/ Medball
(Run TOGETHER)
– 7 Pullups
– 17 Calories Row/Bike w/ medball on lap
– 19 Hang Squat Cleans (95/65)
* split reps as needed in the gym *
34min = Stu’s Bday
(2)00m run = baby #2
7-17-19 reps = Due Date
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Goals:
1. 20mins to establish a 1 rep max Snatch – Get heavy and chase that gold star.
Goals:
1. 15min Cap
2. Thrusters – no more than 2 sets
3. Gymnastics – go as deep as you can on set one then just try to hold on.
4. Runs – try to keep it at or below your 1mile pace (this is not Recovery) (ex. 8min mile = 2min 400m)
21 Thrusters (95/65)
400m Run
21 C2B
400m Run
21 Thrusters (95/65)
MOD 1 (75/55) & Pull-ups
MOD 2 (65/45) & Ring Rows – 200m Runs
Increase HR and Stretch
Goals:
1. Work on that front rack positioning
2. Increase weight each set but not at the sacrifice of form.
Goals:
1. Keep chipping away at the reps. – small rests when needed
2. Do what you can on the gymnastics but keep the intensity up.
50 Abmat Sit-ups
40 Alt. DB Snatch (50/35)
30 KB Swings (53/35)
20 HSPU
10 Bar MU
20 HSPU
30 KB Goblet Squats (53/35)
40 Alt. DB C&J (50/35)
50 Abmat Sit-ups
MOD 1 – 1 mat HSPU & C2B
MOD 2 – DB (35/25), KB (35/26), wall walk into Hs Hold (1sec = 1rep), ring rows
