For time:
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row
For time:
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Build over the course of the four sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Build to a heavy-ish double.
Followed by…
Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets
Build to a load that is heavy, but allows you to maintain mechanics.
B. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 8 reps
Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.
C. Four sets of:
30 seconds of Ring Dips (with a hold) @ 10X2*
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
30 seconds of Strict Chest-to-Bar Pull-Ups
Rest 30 seconds
30 seconds of Handstand Walk x Max Distance
Rest 30 seconds
*If you are adhering to the tempo then the maximum to possibly be achieved in 30 seconds is 10 reps.
D. Four sets of:
Row 500 Meters
Rest 4 minutes
*These are all out maximal efforts. Aim is to acheive maximum heart rate.
warm up:
5:00min row then as a group
10 zombie walks => 10 back pedal=> 10 high skips=> 10 back pedal=> 10 sumo squats=> 10 lemon squeezers
skill:
sled pull (without weight) relay
WOD:
AMRAP in 6:00
5 jumping pull ups
50m run between cones
5 burpees
Game & Healthy Snack