3 rounds of 750m row 100 double unders 800m run time limit 40′ leggi tutto
Find max load for the following barbell complex, 1 power clean + 1 hang power clean + 1 hang squat clean + 1 squat clean then, gymnastic skill work: strict hspu / muscle ups leggi tutto
5 rounds, start every 5 minutes, 400m run 15 thrusters @ 35/25 kg 12 chest to bar pull ups leggi tutto
For time, 200m run 12 push jerks @ 60/40 kg 200m run 11 push jerks 200m run 10 push jerks … 200m run 3 push jerks (compare to 10 mar 2015) leggi tutto
“McGhee” Amrap 30′ 5 deadlifts @ 125/85 kg 13 push ups 9 box jumps @ 60/50 cm wod demo here leggi tutto
For time, 100 – 80 – 60 – 40 – 20 double unders 50 – 40 – 30 – 20 – 10 kb swings @ 24/16 kg 5 – 4 – 3 – 2 – 1 muscle ups leggi tutto
Thruster (for load) 1 – 1 – 1 – 1 – 1 – 1 – 1 + accessory work (not for time) leggi tutto
For time 400m run 21 – 15 -9 wall balls @ 9/6 kg toes to bar 400m run 21 – 15 – 9 wall balls @ 9/6 kg toes to bar 400m run leggi tutto
For time, 50 – 40 – 30 – 20 – 10 Calories Row / SkiErg / Assault Bike 25 – 20 – 15 – 10 – 5 Back Squat @ 60/40 kg (no rack) 5 – 4 – 3 – 2 – 1 Rope Climbs leggi tutto
Amrap 15′ 200m run 7 box jumps R @ 60/50 cm 5 power cleans @ 70/45 kg then, 10 minutes to work up a heavy single power clean leggi tutto
