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2 Rounds for time of:
20 Cal Row
20 Power Snatches, 75/55
20 Wall Balls, 20/14
20 C2B PUll ups
2 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch
2 sets of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM
2 sets of: Push Jerk from back rack + Split Jerk from Front at 85 of 1RM% Push Jerk
4 rds for time:
4 deadlift 225/155
40 double unders
Adam's BDay WOD
for time (compare to 10.30.12 and 13 first rd)
10 OHS 135/95
78 KB Swings 53/35
3 Squat Clean EMOM x 10
work on goals
Snatch Complex performed as EMOM
A. 3×1 High Hang Snatch Pull at 95% of 1RM snatch
rest 1 min
B. 3×1 Second Pull Snatch Drill (move from above the knee position to pockets position, back to above knee then through a snatch pull) at 100% of 1RM snatch
rest 1 min
C. 3×1 Snatch Pull at 105% of 1RM Snatch
800 Meter Run
30 Ground to Overhead (95/65)
20 Lateral Barbell Burpees
4 rds of
3 tire flips
With a continuously running clock complete 5 thrusters every minute.
From 1:00-5:00 use 75 lb.
From 6:00-10:00 use 95 lb.
From 11:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
score for reps or minutes completedRead more...