11 August 2017

11 August 2017

Warm-up: Run 800m to W Alabama, then 20x KB Snatch (10 on each side), 10 OHS with KB (5 on Each Side)

Strength: Hang Squat Clean: Warm up then 5-5-3-1 (Increase the weight each round. The last set should be around 90-95% 1 RM). Touch and Go – HEAVY

WOD: Complete the following for time:

  • Buy In:  Row 1,000m
  • 10-8-6-4-2 reps of: Barbell thruster (95#/65#)
  • 2-4-6-8-10 reps of: Handstand push up
  • Cash Out: Run Block

The row in a buy in, then you will perform 10x thruster, 2x HSPU, 8x thruster, 4x HSPU, etc. then after completing the Thruster/HSPU, Run the Block

Cool Down: 3 Rounds:  0:30 Hollow Holds off Rig, 0:30 Sitting in Bottom of Squat

Stamina: 5 Rounds, not for time: 16x Pistols (8/8), 50m Broad Jump, 50m Reverse Bear Crawl.

Durability: 4 Sets: :15 L- Sit hold from bar, :30 Plank, :30 Side Plank Right side, :30 Side Left Side. Rest as needed.

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