1.) Every 3 minutes for 3 rounds 8 Back Squat, adding load each round starting @ 65%
note: do not fail so be smart and if you feel like garbage or just off then just do it all at 65%
note: do not fail so be smart and if you feel like garbage or just off then just do it all at 65%
2.) Wasp
5 rounds for time
:30 bar hang
100′ farmer carry (heavy)
50′ HSW
*3.) 5 x 3 Power Clean from Blocks @ H 55%
then
5 x 1 Hang Power Clean, adding load each round starting load 55%
*4.) 5 x 3 Snatch High Pull from H approx 55%
note: take your time getting to a good hang position just above the knees and if those lats and hamstrings are lit remember this, if it ain’t tight it ain’t right, ask a coach if that’s the case
5 rounds for time
:30 bar hang
100′ farmer carry (heavy)
50′ HSW
*3.) 5 x 3 Power Clean from Blocks @ H 55%
then
5 x 1 Hang Power Clean, adding load each round starting load 55%
*4.) 5 x 3 Snatch High Pull from H approx 55%
note: take your time getting to a good hang position just above the knees and if those lats and hamstrings are lit remember this, if it ain’t tight it ain’t right, ask a coach if that’s the case
*5.) with a partner for time:
21-15-9-15-21 Sandbag Clean 150/100lb
9-7-5-7-9 Muscle Ups
21-15-9-15-21 Sandbag Clean 150/100lb
9-7-5-7-9 Muscle Ups
*6.) 10 minute AMRAP
20 Hollow Rocks (back and forth = 1)
30 sec Plank
10 Strict Toes to Bar
30 sec Plank
20 Hollow Rocks (back and forth = 1)
30 sec Plank
10 Strict Toes to Bar
30 sec Plank
You must login above to log your score
Theresa Rosenquist
17:30**
**ALL the mods(!): 60โ wall-sit/#40 DBs/60โ HS hold #stupidfinger๐๐๐๐ BS: 65/85/105. (Kneeโ
) And super fun community WOD.
1
0