Build to a 1 RM thruster from the ground then Regionals EVENT 6 For time: 4 rope climbs 16 thrusters 70/47.5kg 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters TC: 15 mins If you think you are capable. Have a crack at RX even if you think you might get time capped. Otherwise […]
Clean & Jerk complex 1 Power Clean + 1 Hang Squat clean + 1 Jerk Build to a technical max WOD: 4 rounds 10 STOH 50/35kg 15 TTB 25 Wall Balls – 4 burpee penalty if you break 400m Run scales: weight of STOH. TTB to kipping with leg raise (ie as high […]
HSPU technique 20 min EMOM 1) 15 HSPU 2) 5 deadlift 150/100 3) 15/12 cal Airbike 4) 100m Run scale reps of HSPU as needed. 1x Abmat at the most. if no HSPU then 1-3 wall walks scale deadlift to challenging but UB set scale airbike cals to a number you can complete in 35 […]
Strength: 8 min Tabata (20 sec on / 10 sec off) 1) front plank 2) left side plank 3) Arch hold 4) right side plank x4 rounds 18 min AMRAP 10 C2B 10 burpees 10 DB Snatch 22.5/15 40 Double Unders scales: CTB/pull ups/jumping pull ups
Move the Elephant Pick a weight and GTOH a total of: Men – 3300kg RX, 2700kg Scaled Women – 2200kg RX, 1800kg Scaled e.g 33 x 100kg = 3300kg or 55 x 60kg = 3300kg or 30 x 70kg = 2200kg or 55 x 40kg = 2200kg Scale the weight to 2200/1500kg or as required.
Strength: Build to technical max 1 RM Squat Clean & Jerk Then split into 3’s and: 6 rounds 50 seconds each – 10 second transition (18 min EMOM) – Max Cal AB
Strength: 7 sets of 1 Hang Power Clean 5 RFT 200m Run 25 Box Jumps 20 hang power clean 40/30kg
Tech: Rope Climbs tech EMOMX6 – 1 Rope climb (legless if possible) + 5-10 burpees every minute 12 Min AMRAP 12 Power Snatch 50/35 3 Rope Climbs 12 OH Squats 3 Rope Climbs 12 Barbell Burpees Scaling: 3x Lay to stand or or 2x Rope Grab = 1 Rope Climb
Strength: Pull Ups 5 X Max Reps If 1st set is over 10 Reps, go weighted 800m Run Buy In 5 RFT 12 Pull Ups 12 Thrusters 40/30kg 12 Box Jumps 24 Sit Ups
Tech: Turkish Get Ups – Progress to 1RM on each arm. If confident with KB and going over 32kg, try using Barbell. 4 RFT 15 KB Clean and Jerks 24/16 (2 KB) 200m KB Carry (anyhow) 30 Wall Balls 9/6