11 August 2017
Warm-up: Run 800m to W Alabama, then 20x KB Snatch (10 on each side), 10 OHS with KB (5 on Each Side)
Strength: Hang Squat Clean: Warm up then 5-5-3-1 (Increase the weight each round. The last set should be around 90-95% 1 RM). Touch and Go – HEAVY
WOD: Complete the following for time:
- Buy In: Row 1,000m
- 10-8-6-4-2 reps of: Barbell thruster (95#/65#)
- 2-4-6-8-10 reps of: Handstand push up
- Cash Out: Run Block
The row in a buy in, then you will perform 10x thruster, 2x HSPU, 8x thruster, 4x HSPU, etc. then after completing the Thruster/HSPU, Run the Block
Cool Down: 3 Rounds: 0:30 Hollow Holds off Rig, 0:30 Sitting in Bottom of Squat
Stamina: 5 Rounds, not for time: 16x Pistols (8/8), 50m Broad Jump, 50m Reverse Bear Crawl.
Durability: 4 Sets: :15 L- Sit hold from bar, :30 Plank, :30 Side Plank Right side, :30 Side Left Side. Rest as needed.