Friday, 27 March 2015

Games Open WOD 15.5

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb.  F 65 lb.

With time remaining, work on
movements that challenge you.
Another option would be to flow
through the following
movements a few times:
1 MU / bar MU / kipping pull-up
2 HSPU (deficit if able)
3 skin the cats
4 pistols
5 Turkish get-ups
6 ring push-ups
7 back ext
8 hip ext
9 GHD sit-ups
10 double / triple unders

Thursday, 26 March 2015

Skill work – handstands / HSPU

Jerk – 3@50%, 3@60%
3@70%, 3@80%, 2@90%
1@95%, 1@105%
– rest 90-120 sec between
sets >80%

AMRAP in 9 min
5 push press (85% 1RM)
7 front squats (same bar)
9 CTB pull-ups

Cash out
20-50 back ext

Tuesday, 24 March 2015

Skill work – handstands / HSPU

Press – 3×70%, 3×80%, 3+x90%

My Aching Balls
3 RFT (all with a med ball)
Run 400m (with ball)
15 deadlift shrugs
15 front squats
15 cleans
15 push jerks
– there is a 5 burpee penalty
for every time you set your
med ball down

Cash out
Bar hangs

Monday, 23 March 2015

Skill work – handstands / HSPU

Wendler cycle – week 2
Squat – 3×70%, 3×80%, 3+x90%

For time
40 db/kb snatches (24/16 kg)
4 rope climbs
30 db/kb snatches
3 rope climbs
20 db/kb snatches
2 rope climbs
10 db/kb snatches
1 rope climb
– sub 5 pull-ups for each rope
climb if necessary
Cash out
20-50 ring dips
20-50 GHD sit-ups