6 X 600 M row with 90 sec rest, or until partner is done
Record your interval splits
Rx aim for 2:05/ 2:15 across the board
Clean and jerk complex
On the two minutes
10rds
2 Hang full cleans
1 jerk
Add weight every two rds if successful.
Rx starting weight - 220/110
The Sevens!
The Sevens
7RFT
7 HDST
7 thrusters 135/95
7 knees to elbow
7 deadlifts 245/155
7 burpees
7 KBS 2/1.5
7 pull ups
Benchmark 'Jackie'
Part A:
1000M row
50 thrusters 45/35
30 pull ups
Part B:
Plank hold accumulate 4 mins
4 cycle met con
Part A:
4 cycle met con
3min on 90 sec rest
4 cycles
10 deads 115/85
8 push press
12 air squats
Part B: mobility
BOOM!
Part A: 21-15-9
Fr squats 185/115
C2B
Part B : Max rope climbs in 2 min
Here we go regional prep day 1!
Part A: 14 MIN MARAP
100 WB
80 KBS 1.5/1
60 BJ 24/20
20 Pwr Snatches 115/85
AMRAP MU
Part B: HDST Hold
2X 90 sec
Swinging Sundays
21-15-9
KBS 2/1.5 and BJ 24/20, then
21-15-9
Goblet squats and sit ups, then
21-15-9
Air squats and push ups
14.5, the end of the Open
21-18-15-12-9-6-3thrusters 95/65 bar facing burps
Hang on
Part A: Work up to a heavy hang clean
Part B: 21-15-9
115/85 hang cleans and push ups
Annie loves Cindy
start with 5 rounds of Cindy
then "Annie"
finish with 5 rounds of Cindy
20 minutes of love
20 MIN EMOM
7 thrusters on the ODD minute 135/95
7 burpees on the even minute
On the two minutes
Part A:
On the two minutes
8 rds 2 full clean and jerks 225/155
Part B: 4 min AMRAP C+J 135/95
Happy Sunday
10 SDHP 95/65
10 Push press 95/65
10 air squats
3 rds
rest 1 minute
3 cycles
14.4
14 MIN AMRAP
60 calories
50 T2B
40 WB 20/14
30 Pwr clenas 135/95
20 MU
Tabatta Thursday
Thursday:
Tabatta Thursday
Burpees
Gym width sprints
sit-ups
J.Lunges
4 cycle met-con
3 min on 90 sec off
4 cycles
AMRAP
12 push ups
12 push press 115/85
12 air squats
Last of the Thrusters…for now
Part A: Thrusters progression last week:)
Part B: 2 min on 1 min off 6 RDS
20 WB 20/14
15 KBS 2/1.5
AMRAP MU
Score is total MU
WOD 14.1 Prep...
Part A: MU progression on the 30 sec
Part B: 9 thrusters 115/85, 9 T2B, 9RFT
Easy on the Hands
Part A: "My Friend the Med Ball"
10 RFT
10 WB 20/14
10 WB sit-ups
10 Gym width sprints
Part B:
500m row X2