A. Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011
Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
B. Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.
A. Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 – Hang Clean + Power Clean + Clean
(build to work as heavy as possible)
Station 2 – Ring Dips x 10-15 reps @ 2111
B. Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets.
(Recommended weights – 175/115 lbs)
*Testing week prior to last full cycle of 2015. Record your scores.
A. Every 3 minutes, for 15 minutes (5 sets) of:
3-Position Snatch @ 70-75% of 1-RM Snatch
(high hang, mid-thigh and then floor – hold each starting position for two seconds before snatching, and hold your receiving position for 2 seconds from each position)
Focus on perfect mechanics and positioning.
B. Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
C. For time:
50 Meter (150 foot) Handstand Walk
D. “2014 Team Series Event 4″
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans (135/95 lbs)
Warm up:
“Whip/ Nae Nae Dance”
Skill:
press
wall walks (nose to wall holds)
WOD:
AMRAP in 7:00
7 push press
7 deadlift
7 walking lunges
7 brupee jump over
*workout will be completed using sandbags created by each athlete for desired weight
rest for 3:00
then row 700m for time
Game & Healthy Snack