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
Tech:
Split Jerk – Build to technical max
15 min AMRAP
5 Hang Power Clean 60/40kg
10 STOH
200m run
Strength/Tech:
Snatch – Work up to a single at 80% of 1RM. Then 4 sets of 2 reps at 70%
3 RFT
63 Double Unders – scale to 50 bar hops
15 T2B – scale to T2B progressions
9 Snatch 60/40 – scale weight and to Powe Snatch + OHS
Note: weight of the snatch’s should be such that you could do 9 reps unbroken if fresh.
Deadlift – Build to heavy single
“Technical Max” – ie if you have any deflection in your back when lifting … the weight stays the same or goes down.
1/2 Regionals 50s WOD
25 Cal Row
25 Box jump overs 60/50cm
25 Deadlifts 80/55kg
25 Wall Balls 9/6kg
25 Ring Dips
25 Wall Balls 9/6kg
25 Deadlifts 80/55kg
25 Box jump overs 60/50cm
25 Cal Row
Strength:
Build to heavy 4 X 3 Back Squats
6 RFT (25 min Cap):
7 Power clean 50/35kg
8 HSPU
9 T2B
10 KB Snatch 24/16kg
11 Push Ups
12 Goblet squat 24/16kg