Skill work:
Emom 16:00
1. 1-3 rope climbs
2. 20-40 double unders + 6-10 db snatches (22.5kg/15kg)
*Start high and try hold numbers as long as possible.
W.O.D:
12min Amrap:
15 wall balls (9/6)
50m run
At 12 minutes, partner up, and immediately go into 400m deadball carry
*choose a heavy weight
Hero WOD:
“Bulger”
150m Run
7 Chest to bars
7 Front squats (60/40)
7 HSPU
10 rounds for time
W.O.D:
10min amrap:
27 air squats
15/12 cal bike
Rest 2 mins
10min amrap:
21 wall balls (9/6)
15/12 cal row
Rest 2 mins
10min amrap:
15 wall balls (12/9)
15/12 cal ski
Strength:
1 x power snatch, 1 x hang squat snatch, 1 x over head squat
W.O.D:
5 rounds for time
10 over head squats 50/35
10 bar facing burpees
400m run
Strength:
Back squats
1 x 5
1 x 4
1 x 3
1 x 4
1 x 5
*Start around 80%
W.O.D:
”Mary”
20min amrap
5 hspu
10 pistol squats
15 pull ups
W.O.D:
18min Emom
Minutes 0-5: 3 power cleans + 3 front squats + 3 jerks
Minutes 6-11: 2 power cleans + 2 front squats + 2 jerks
Minutes 12-17: 1 power clean + 1 front squats + 1 jerk
Immediately into 400m run
-then-
20 squat clean and jerks (60/40)
For time
*choose your weight. Goal is to increase in weight every 6 mins.
“Nukes”
30min running clock.
0-8mins:
1.6km run
Max deadlifts in remaining time (140/100kg)
8-18mins:
1.6km run
Max power cleans in remaining time (100/70kg)
18-30mins:
1.6km run
Max over head squats in remaining time (60/40kg)
Strength:
15mins to find a heavy 5 rep back squat.
W.O.D:
3 minutes on, 1 minute off.
5 rounds:
30 wall balls (9/6)
max effort 10m shuttle runs in remaining time.
*score is the number of shuttle runs.
Part A:
12 mins of pull up practice
W.O.D:
25min Amrap.
25 box jump overs (24/20″)
15 pull ups
30 air squats
100m run
Strength:
Push jerk x 3
W.O.D:
Battle of the fittest 2015 Workout
“.50 cal”
*21*18*15*12*9
Shoulder to overhead
*= 50 bar hops
