W.O.D

Skill - HSPU's

WOD - AMRAP(15):
10 Front Squats 95#/65#, 10 Burpees to pull up bar
15 Front Squats 115#/75#, 15 BTPUB
20 Front Squats 135#/95#, 20 BTPUB
25 Front Squats 155#/105#, 25 BTPUB
30 Front Squats 185#/125#, 30 BTPUB
35 Front Squats 225#/155#, 35 BTPUB

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Part I - Clean & Jerk heavy single. Compare to: 3/15/16

Part II - 3x400M run. Each run starts 4 minutes after the previous run.
0:00, 4:00, 8:00

Core - 3 max efforts L-holds from pull up bar.

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For time:
10 clusters 95/65#/ 50 M row
9 clusters/ 100M row
8 clusters/ 150M row
7 clusters/ 200M row
6 clusters/ 250M row
5 clusters/ 300M row
4 clusters/ 350M row
3 clusters/ 400M row
2 clusters/ 450M row
1 clusters/ 500M row

**30min time cap**

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Part I - 5 Rounds of 3 Position Squat Clean, every other minute:
Pockets/ATK/Floor

Part II - 5 RFT of:
- 200M run
- 12 C2B pull ups
- 18 HR Push Ups

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Part I - Alternating EMOM(12).
ODD - 2 legless or 3 reg rope climbs
EVEN - 4-10 ring dips (athlete’s choice on reps but try to maintain same number throughout EMOM)

Part II - AMRAP(12):
- 15 cal. row
- 15 wall ball shots. 20#/14#

Core - 2 max effort weighted plank holds

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Part I - Gymnastics Benchmark. BMU/C2B/PU/ banded pull ups - As many as you can in 3 minutes.
Compare to: 8/9/16

Part II - 3RFT of:
- 800M run
- 15 Burpee Box Jumps. 30”/24"

Core - 2x10 slow back extensions

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Part I - 4 rounds of the following complex, every other minute:
Hang snatch pull + hang power snatch + OHS + hang squat snatch. Compare to: 7/28/16

Part II - AMRAP (10):
- 3 Power Cleans (with last load from complex)
- 6 HSPU’s
- 9 T2B

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Part I - Deadlift, Heavy Single. 20 minutes
Compare to: 5/24/2016

Part II - ‘Annie’.
50, 40, 30, 20, and 10 rep rounds for time of:
- Double unders
- Sit ups (anchored)

**10 minute cap** Compare to 1/7/16

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AMRAP(5) - 15 calorie row, 21 deadlifts. 115/75

REST 5 minutes

AMRAP(5) - 10 calorie row, 15 front squats. same loads

REST 5 minutes

AMRAP(5) - 5 calorie row, 9 thrusters. same loads

Post score for each AMRAP. these are 3 different workouts

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Part I - Jerk. Heavy Single (Push Jerk or Split Jerk) 15 minutes

Compare to is 5/27/16 for PJ or 6/10/16 for SJ

Part II - For time:
400M run - 21 KB Snatches 24KG/16KG - 21 BJO's 24/20” (or 42 box jumps)
400M run - 15 KB Snatches - 15BJO’s (30 BJs)
400M run - 9 KB Snatches - 9 BJO’s (18 BJs)
* compare to: 6/28/16
**17min time cap**

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