Strength: 20 minutes to establish a 3 Rep Max Thruster
Totally tweaked my back doing the 95#. Probably should have stopped before that. But I did it!
40 air squats
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off
I forgot to record my time, but it was just over 7 minutes. Slower than my previous baseline time by a few seconds, but I used a purple band on pull ups instead of green like I did last time.
Strength – Snatch 15 minutes to work to a heavy 1 rep hang snatch.
3 rounds of
- 500m row
- 20 KBS
- 10 overhead lunges w/ KB. (1.5 pood/ 1 pood)
Strength/Skill: Turkish Get up with a KB- 2 rounds of 15L/15R.
5 rounds of
- 5 shoulder to overhead 165/105
- 400m run
Skill: Rope Climb
I only climbed it once – didn’t bring knee socks or crops & didn’t want rope burns all over my legs. I have a nasty scar from the last time I did that.
WOD: 25 minute to establish a 1 rep max Snatch
- 1000m row
- 50 push press 75/55
- 50 SDHP 75/55
- 50 lateral bar hops.
Burpee Penalty: every time you set the bar down you must compete 3 burpees before picking up the bar again.
For your own safety there will be a 30 minute time cap. This should give everyone plenty of time to finish this WOD. Scale as needed.
Scaling: 45# bar
Slow & steady, that’s how I roll, lol.