Tuesday, August 27, 2019
Conditioning
“Cement Truck”
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
“Cement Truck”
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 72% of 3-Rep Max Back Squat
“Sucker Punch”
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
“Crazy Stairs”
For Time:
10 Rounds of “Chest to Bar Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)
Power Clean Wave
3@ 65%, 2@ 70%, 1@ 75%
3@ 70%, 2@ 75%, 1@ 80%
3@ 75%, 2@ 80%, 1@ 85%
3 Rounds for Time:
400m Run
30 Box Jumps (24/20)
20 Hang Power Cleans (95/65)
Post WOD Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
“Frank the Tank”
Part 1 (On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees
Rest 5 Minutes
Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing BurpeesRest
5 Minutes Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees
Gymnastics Conditioning
5 Rounds:
300 Meter Row + 40% Unbroken Ring Muscle-ups
“30 Rock”
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 78% of 3 Rep Max Back Squat
“Dirty Water”
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)