MONDAY 050115 AMRAP in 20 minutes of: 5 handstand push-ups 7 chest to bar pull-ups 10 dumbbell snatch, alternating arms, 70/50lb Compare to 060114.
MONDAYS WOD Back squat *Add no more than 10kg each set up to a heavy 5. -then- AMRAP in 10 minutes of: Run 800 metres 1 Hang power clean, 50/35kg 1 Push jerk, 50/35kg 2 Hang power cleans, 50/35kg 2 Push jerks, 50/35kg 3 Hang power cleans, 50/35kg 3 Push jerks, 50/35kg 4 Hang power cleans, 50/35kg 4 Push jerks, 50/35kg 5 of each… 6 of each… 7 of each, and so on… Post results to comments. What’s the difference among the clean (and snatch) types?
SATURDAYS WOD “Team Workout” AMRAP in 30 minutes of: 15 Box jump overs, 24/20″ 12 Wall balls, 9/6kg 9 Pull-ups *Work in teams of 4 with one person working at a time. For example, athlete one will complete one full round, then athlete 2 will go, and so on. Can I please get a bunch of you to park across the road from where we normally park for Saturdays session? It’s the next entry on the right-hand side after the entry into our carpark. With Saturdays being so busy we are placing a large demand on car spaces that is upsetting our neighbouring businesses. Thanks crew!
TUESDAYS WOD Front squat 5rm -then- AMRAP in 8 minutes of: 1 Burpee 1 Pull-up 2 Burpees 2 Pull-ups 3 Burpees 3 Pull-ups 4 of each… 5 of each… 6 of each… and so on until time lapses. Record 5rm and rounds and reps completed.
MONDAYS WOD Ground-to-Overhead 1RM *Barbell must travel from ground-to-shoulder then shoulder-to-overhead. *Use whichever technique will allow you the biggest load successfully lifted. *For ground-to-shoulder you can use, muscle clean, power clean, split clean, squat clean, deadlift-and-(any clean variation from the hang). *For shoulder-to-overhead you can use, shoulder press, push press, push jerk, split jerk etc. *Take as many attempts as needed within time-cap of 15 minutes. *Although you will work up to your max, if you peak early in the time cap continue to lift at a lighter weight to practice technique. -then- As many rounds as possible in 10 minutes of: 10 Pull-ups 5 Front squats, 80/60kg Post time to comments. Check out some awesome lifting action in this vid. Can you see the technique used by the best to go ground-to-shoulder shoulder-to-overhead? It’s a clean and jerk.