WOD for Friday, 1/30/15:
AMRAP for 7 minutes:
3 thrusters (95#/65#)
3 chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
etc.
AMRAP for 7 minutes:
3 thrusters (95#/65#)
3 chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
etc.
“Diane”
21-15-9
deadlift (225#/155#)
handstand push-ups
OPTIONAL strength work:
reverse tabata* back squats (65%)
*8 rounds of :10 seconds on, :20 seconds off
100 calorie row
30 muscle-ups (first set must me ME)
OPTIONAL core strength work:
3xME GHD sit-up hold
3xME hip extension hold*
*with both movements, use the GHD and get your torso parallel with the ground
3 rounds:
75 double unders
12 squat clean thrusters (155#/105#)
10 minute time cap
OPTIONAL positioning work:
10×2 snatch balance w/3 second pause (60#) of your 1 RM snatch
EMOM for 12 minutes:
ODD: 5 back squats (80%)
EVEN: 8 hand release burpees
10-1 squat snatch (115#/75#)
1-10 chest to bar pull-ups
OPTIONAL skill work
12×1 split jerk (70%)
“Fight Gone Bad”
3 rounds:
AMRAP for 1 minute: wall balls (20#/14#)
AMRAP for 1 minute: sumo deadlift high pull (75#/55#)
AMRAP for 1 minute: box jumps (20″)
AMRAP for 1 minute: push press (75#/55#)
AMRAP for 1 minute: row for calories
rest 1 minute
OPTIONAL gymnastics work:
3xME set of handstand push-ups
(90 seconds rest between each set)
10 front squats (155#/105#)
10 box jump overs (24″/20″)
10 shoulder to overhead (155#/95#)
10 toes to bar
10 burpee muscle-ups
10 toes to bar
10 shoulder to overhead
10 box jump overs
10 front squats
12 minute cap