WOD – Tuesday 19th, 2014
a. front squat: build to a tough triple quickly b. back squat @ 50X3: 3-4 reps x 3 sets; rest 90-120 seconds c. thrusters: 4 tough reps 10min emom
a. front squat: build to a tough triple quickly b. back squat @ 50X3: 3-4 reps x 3 sets; rest 90-120 seconds c. thrusters: 4 tough reps 10min emom
For Time: 100 Thrusters AQAP 75/55 Every minute on the minute do 5 Burpees <iframe width=”500″ height=”300″ frameborder=”0″ src=”https://docs.google.com/spreadsheet/pub?key=0ApI_zfVt3SttdHJWbTJwaVJLcnM2V0tDS0luTjdsY2c&single=true&gid=82&output=html&widget=true”></iframe>
AMRAP in 8 minutes: Row for Cals (10 damper guys, 7 damper gals) + 12-15 minute coach’s choice active recovery + As many Ladders in 8 minutes of; 10-8-4 Knees 2 Elbows Burpees – jump and touch 1 foot above reach
“Jackie” For Time: 1000m row 50 thrusters – empty barbell (20/15kg) 35 pull-ups
30 Sec Thrusters 65/45 30 sec box step ups 30 sec Push ups 30 sec seated med bal twists rest 2 min 40 Sec Thrusters 65/45 40 sec box step ups 40 sec Push ups 40 sec seated med bal twists rest 2 min 50 Sec Thrusters 65/45 50 sec box step ups 50 sec[…]
A1. Ring rows @ Tempo: 7-12 reps; rest 45 seconds A2. Push ups @ Temp: AMRAP; rest 45 seconds… A3. Anchored ab mat sit ups: 15-25 reps; rest 2-3 mins X5 sets 4 minutes unbroken air squats for reps… (each time you break, stop moving, pause at the top, etc., you must drop and complete[…]
3 RFT: 21 Thrusters (75/55) 12 T2B 400m run Gut check: 5×10 band pull Aparts
A. front squat cluster: 3.3 x 5; rest 10 seconds re-racked between clusters; rest as needed between sets; work up to a heavy top end last set B. thruster cluster: 5.5.5 x 3-5; rest 3-5 breaths with bar on the ground or rack between clusters; rest 60 seconds between sets; moderate load and speed per[…]
For total reps; 1 minute row for cals 1 minute push ups 1 minute thrusters – 50/35kg 1 minute farmers carry (set up 20m cones, each trip is a “”rep) 1 minute double unders Rest 1 minute X 3 sets
3 min AMRAP: 10 KB swings 12 push ups 14 walking lunges rest 2 min x 5