200 Meter Run with 45/25 bumper
25 Wallballs
20 GHD's (or 40 situps)
15 One Arm Alternating Dumbbell Snatches 70/45, 45/25, 25/15
10 Squat Snatch 135/95, 95/65, 75/55
200 Meter Run with 45/25 bumper
For Time:
200 Meter Run with 45/25 bumper 25 Wallballs 20 GHD's (or 40 situps) 15 One Arm Alternating Dumbbell Snatches 70/45, 45/25, 25/15 10 Squat Snatch 135/95, 95/65, 75/55 200 Meter Run with 45/25 bumper
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Strength
5-4-3-2-1 reps of: Back Squat (try to add weight each set) -then- Chipper 10 Deadlifts 285/185 225/135 185/115 20 Pull-Ups 30 Thrusters 75/55 40 Double Unders (or 120 singles) 7 rounds for time of:
10 - Sumo-DeadLift High-Pulls (95/65) 10 - Ring Dips 5 Rounds for time of:
15 KB Swings (55/35) 50m lunges carrying your KB *You may carry your KB in any manner you wish as long as you are carrying it without letting it touch the ground. 12 Minute AMRAP of:
20 Toes-to-bar (if inside, SITUPS if outside) 30 Front squats (135#/95#) 10 Rounds of:
20 Air Squats 20 Push-ups 50m Sprint *Sprints 1-3, run at approx. 60% effort **Sprints 4-6, bump it up to about 75% ***Sprints 7-10, hit it at about 85-90% effort This will not be a timed event, but manage your rest and push hard. 200 Meter Run
20 T2B 20 KB Swings 70/53 53/35 200 Meter Run OH Lunges 45/25 bumper plate 20 KB Swings 200 Meter Run 20 T2B 20 KB Swings 200 Meter Run 20 OH Lunges 20 KB Swings Kutschbach (Hero WOD)
7 rounds for time of: 11 back squats, 185 lb. 10 jerks, 135 lb. Dedicated to: U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew. 5 rounds for time of:
10 Overhead Squats 3 Wall Climbs -buyout = 100 double-unders * For OH squats, use as light weight as you must to complete these reps. I really want everyone to work on OH squats though, rather than scaling to front rack. If that means using an empty bar, then so be it. *For wall climbs, starting position is the "down" pushup position, feet against the wall. Finish position is feet up the wall, hands on the floor with arms locked, and belly to the wall. Then walk yourself down. *For dubs, you may count attempts, but please try to work on dubs for a bit before defaulting to singles (3-1 ratio) Every minute, on the minute for 10 minutes:
1 Push Press 2 Push Jerk Go as heavy as you can reasonably complete the reps with good form. -then- 10 50m sprint intervals (sprint down, walk back). Start at about 60% on the first sprint and gradually increase up to about 90% near the end. |
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