Your workout of the day!
15-9-6
Deadlift (185/125, 135/95)
Handstand Push-ups
Then..
9-6-3
Deadlift (225/155, 155/105)
Wall Walks
Rx+:
225/155
315/ 205
Increase weight in Part B of the workout.
Can kip the HSPU.
Pick a challenging but doable version of HSPU for 3-5 when fresh.
Scale to box or DB Strict Press.
Warm-up to heavier than final workout weight before.
Last day for MU practice before open.
Athletes can work on jumping, banded or kipping pull-ups.
AMRAP 20
4 Chest 2 Bar
8 Box Jumps Overs
16 Sit-ups
32 DU
Rx+:
Bar Muscle Ups
30″/24″ Box
3 Touch-and-Go Power Snatches. Work on cycling the barbell.
Build to heavier than workout weight in 10mins.
6 Rounds
6 Power Snatch (95/65)
6 Burpees Over Bar
Pick a weight athlete can go unbroken when fresh on the Power Snatch. Should be on the lighter side.
27-21-15-9
Row (calories)
Thrusters (95/65 lb)
10 RNDs
6 Kettlebell Swings – Russian
6 Med Ball Push-ups
6 Wall Balls
50′ KB Overhead Carry (alternate arms each round)
3 RNDs:
8 Hollow Rocks
8 V-ups
8 Knee Tucks
8 Hollow Hold seconds
EMOM x 3 RNDs
m1: Mtn. Climbers
m2: Ring Rows
m3: Bike cals
m4: Rest
Rest 3min
EMOM x 3 RNDs
m1: KB Gorilla Row – alternating
m2: Knee Tucks
m3: Bike cals
m4 Rest
Score is total reps for each minute.
48 Air Squats
12/8 Row Cals
24 Push Press (75/55, 45/35)
36 Air Squats
24/18 Row Cals
12 Push Press (95/65, 75/65)
24 Air Squats
36/26 Row Cals
6 Push Jerk (135/95, 95/65)
12 Air Squats
48/32 Row Cals
3 Push Jerks (155/105, 115/85)
Air Squats – Descending
Row – Ascending
Press – Descending
Add a little bit of weight each round to the Press as the reps go down. Stay on lighter side.
Start light. Finish medium.
Final weight is a weight athletes can do Fresh for 8-10.
Work up to heavier than WOD weight with Touch-and-Go Deadlifts.
For Time:
100 Double Unders
10 Deadlifts
90 Double Unders
9 Deadlifts
80 Double Unders
8 Deadlifts
70 Double Unders
7 Deadlifts
60 Double Unders
6 Deadlifts
50 Double Unders
5 Deadlifts
40 Double Unders
4 Deadlifts
30 Double Unders
3 Deadlifts
20 Double Unders
2 Deadlifts
10 Double Unders
1 Deadlifts
(185/125, 135/95, 95/65)
Scale DU = Same # for Single Unders
OR
1/2 Amount of DU
Deadlifts should be performed with medium/light weights. Athletes should use a DL weight that will make the workout tough, but allow you to keep perfect positions.
10 Wall Walks
Then …
Burpees
5-10-15-20-25
5-4-3-2-1
Bar Muscle Ups
Then…
10 Wall Walks
Scale
5-10-15-20-25
Burpees
10-8-6-4-2
Chest to Bar Pull-ups
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
10 RNDs for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– Partners Alternate Rounds
155/135/115/105/95/65
Traditionally 155/105
