WORKOUT OF THE DAY
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20 minute AMRAP - 

8 alternating arm Turkish get-ups 53/35

16 KB swings

1 rope climb 

RX+ with a vest 

then - 

After the WOD, partner up for spotting, set the clock to count down.  You have a 20 minute window to find a 1RM bench press for the day.  

"Annie" 

Then 

6 x (1+1+1) Drill

push press

push press

split jerk 

@ 50% of your 1RM C&J

Warm up your front squats to about 60% to 70% of your 1 rep max clean and jerk from earlier this week.    You'll use this number for all six of your working sets. 

Back off the rack with your weight

Descend under control

Pause at the bottom for 3 seconds

Finding  balance on your feet,  keeping a solid front rack position, with your core tight and upright

Then drive up forcefully with power and speed

Repeat for 3 reps per set, 6 sets total 

Muscle Ups (or skill-work)

If you've got ring muscle ups, warm up those shoulders and complete 15 of them.  

If you're still working on them, substitute -

Set rings to a little above waist high.

With a false grip, do a ring row, transition into a dip, then lock out.  

Use as much leg as necessary.  

Complete 15 reps as well.  

Work on range of motion.  

In teams of 2 or 3 -  

45 power snatches 75/55

40 HSPU

35 power snatches 95/75

40 V-ups

25 power snatches 115/95

40 push-ups

15 power snatches 135/105

40 sit-ups

5 power snatches 155/115

Fence run together

RX+ is add 20 lbs. to all the snatches, finishing on 175/135

16 Minute EMOM

Minute 1 do 30 seconds  burpee pull-ups

Minute 2 do 30 seconds  push-ups

Minute 3 do 30 seconds  sit-ups 

Minute 4 do 30 seconds  plank 

The goal is to keep moving for the 30 seconds, at a comfortable working pace for you today. Don't worry about total reps, just try to put in the two minutes work each cycle.  

RX+ is keep moving for the entire 16 minutes, no rest, go from one movement right into the next, including 1 minute planks.  

Rest 10 minutes between WODS.  

Then - 

"DEAN"

21-15-9 Reps for Time

Pull-Ups

Pistols

Kettlebell Swings (53/35)

Dedicated to Cpl Dean John (25) REME who died in an explosion on 15/3/09. He was married to Wendy and father to three sons – Ethan, Harvey and Dylan.

Also dedicated to Cpl Graeme Stiff (who was killed in the same explosion) and Lcpl Christopher Harkett who also died in the same month.

Corporals John and Stiff had been conducting a vehicle move to the west of Garmsir in Helmand province, southern Afghanistan. They had been travelling...

For Time - 

Fence run

30 wallballs 20/14

10 Deadlifts 225/155 (185/135 masters)

200m run

20 wallballs

8 Deadlifts

400m run

10 wallballs

6 Deadlifts

800m run

6 Deadlifts

10 wallballs

400m run

8 Deadlifts

20 wallballs

200m run

10 Deadlifts

30 wallballs

Fence run

RX+ is 255/185 and mile in the middle.  

45 minute CAP if needed.   

1 Rep Max Clean & Jerk (squat, not power).

We will be retesting in about 8 weeks.  If you miss the lift today, please make it up tomorrow.  We will be using % for strength and technique work in the weeks between retest.  

"TailPipe"

For time -

Partners

A rows 500 while B holds a pair of 53 / 35 KBs in the front rack position.

A can only row while B is holding, if B lets go, A has to stop until picked back up.  

When 500 done, switch, A holds, then B does 500. 

Do 500 each, 400 each, 300 each, 200 each, and 100 each.  

5 burpee penalty for both of you for each time the KBs were let go before the row over.  

After the WOD, work on squat clean and jerk technique.  

Monday and Tuesday will be one rep max / WOD days for the squat clean and jerk starting an 8 week strength and technique progression.  

Front Squat 10 sets of 3 reps, working up each set. 

Aim for at least 80% of your one rep max by the last set.  

Then - 

Set the clock for 7 minutes counting DOWN

With a PARTNER or TEAMS of 3 SYNCHRONIZED - 

When the buzzer goes, you have - 

One minute max situps

rest one minute

One minute max push-ups 

one minute rest 

One minute max T2B (or K290)

one minute rest 

One minute max air squats

5 rounds for time - 

10 Power Cleans  135 / 95

10 Bar Facing Burpees 

RX + 155 / 105

Last few days have been longer with multiple movements.  

Today is short, two movements, and definitely spicy if you hit it hard enough.  

This one is a Benchmark WOD.  

If you've got a little extra time in class, hit coach up and spend a few minutes on a weakness or STRETCH !!

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