1.) Every 3 minutes for 15 minutes 3 Power Snatch working up to a 3RM
Then
3 minute AMRAP of Power Snatch @ approx 90% of 3RM
*2.) Every 2 minutes for 10 minutes 3 Snatch High Pull working up to a 3RM
Then
2 minute AMRAP @ 95% of 3RM
Rest 2 minutes
2 minute AMRAP @ 90% of 3RM
*3.) Every 3 minutes Snatch Deadlift for 15 minutes establishing a 3RM
Then
3 minute AMRAP @ 90% of 3RM
*4.) 5 sets of 3 RDL @ approx 90% of 3RM
*5.) 5 sets of 3 Bent Over Row @ approx 90% of 3RM
Note: If you do not have a 3RM established for no. 4 & 5 work up to an appropriate load and complete the sets staying at the same weight.
1.) Blue Collar
22 minute AMRAP
Hold as long as possible Bear Hug Sandbag Carry 150/100lb
1 minute Assault Bike (20 sec sprint / 40 sec maintenance)
Log Thruster as long as possible until movement stops or log gets set down
1 minute Assault Bike (20 sec sprint / 40 sec maintenance)
As many unbroken Bar Muscle Ups
1 minute Assault Bike (20 sec sprint / 40 sec maintenance)
*2.) for time:☠️??
7 Deadlift 255/175lb
7 Bar Facing Burpees
7 Cleans 255/175lb
7 Bar Facing Burpees
7 Deadlift 255/175lb
7 Bar Facing Burpees
*3.) 17 minute AMRAP
1 Legless Rope Climb
20 Handstand push-up
*4.) Cardo’s Lake
20 minutes total
Plank Hold
Every time you hit the dirt you do 10 Push-ups/20 10 4-count Mountain Climbers
Note: plank is push up position and rest as little as possible
Then
3 minute AMRAP of Power Snatch @ approx 90% of 3RM
*2.) Every 2 minutes for 10 minutes 3 Snatch High Pull working up to a 3RM
Then
2 minute AMRAP @ 95% of 3RM
Rest 2 minutes
2 minute AMRAP @ 90% of 3RM
*3.) Every 3 minutes Snatch Deadlift for 15 minutes establishing a 3RM
Then
3 minute AMRAP @ 90% of 3RM
*4.) 5 sets of 3 RDL @ approx 90% of 3RM
*5.) 5 sets of 3 Bent Over Row @ approx 90% of 3RM
Note: If you do not have a 3RM established for no. 4 & 5 work up to an appropriate load and complete the sets staying at the same weight.
1.) Blue Collar
22 minute AMRAP
Hold as long as possible Bear Hug Sandbag Carry 150/100lb
1 minute Assault Bike (20 sec sprint / 40 sec maintenance)
Log Thruster as long as possible until movement stops or log gets set down
1 minute Assault Bike (20 sec sprint / 40 sec maintenance)
As many unbroken Bar Muscle Ups
1 minute Assault Bike (20 sec sprint / 40 sec maintenance)
*2.) for time:☠️??
7 Deadlift 255/175lb
7 Bar Facing Burpees
7 Cleans 255/175lb
7 Bar Facing Burpees
7 Deadlift 255/175lb
7 Bar Facing Burpees
*3.) 17 minute AMRAP
1 Legless Rope Climb
20 Handstand push-up
*4.) Cardo’s Lake
20 minutes total
Plank Hold
Every time you hit the dirt you do 10 Push-ups/
Note: plank is push up position and rest as little as possible
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Amanda Zeamer
Completed rx except bar muscle up
Sandbag hold 3 minutes each time. Snatch completed but it was not good
3
0
Christopher Adam
Gauntlet wod 1&2 practice
10min amrap 5 front squats 205 10ghd 15wb 10ghd 3rd+8wb
2
0
RaLinda Lamberies
10 snatch @ 30 kg/2 rds
3:30 sandbag hold, 22 log thrusters/8 bmu from 30" box
3
0