WOD 03/03/16
8 Minutes of Hip/Squat/Rack (Click links for details)
A- WU- 3-4 RNFT of:
5 K2E
10 WallFacing Prisoner Squat
10 M.B. Clean (20/15#)
10 Calorie Row -9 Minute Cap
B- 9 Minute AMRAP of:
20 Ab Mat Sit Up
15 Power Clean
10 Front Squat (95/65); No Rest
C- Clean & Jerk- 6 Minutes To A Max
Cardio
8 Minutes of Back/Hip/Shoulder Mobility
A- WU- 2 Rounds of 20 Seconds Each-
Air Squat/Lunge/Squat Jump/Jump Lunge/Burpees
B- 10 Rounds of:
200M Sprint
10 USSR K.B. Swing (24/16Kg)
10 Box Dip;
1 Minute Rest Between Rounds (record splits for each round)
C- For Time:
100 Ab Mat Sit Ups
(5 Hand Release Push Ups Top of EMOM)
cardio looks pretty serious…
6 minutes to a max c&j?
Thats right Sloots
Lets see what you can do in 6 minutes..
16.2 looks pretty serious! Lol
Hspu and deadlifts
I think it’s gonna be one of the 2011 open wods. I’m guessing 11.2:
15 min amrap
9 Deadlifts (155lbs, maybe heavier?)
12 Push-ups
15 Box jumps (24″)
We will have time to warm up the Clean & Jerk before we begin the ARAMP. Try to get up to about 85-90% of your 1 rep max.
When doing the AMRAP, try to work at 80%. Everyone should be able to complete 2 rounds. 3 rounds if you really push. After the AMRAP, use the first 60 – 90 seconds to “recover” and regain focus. Once you’re ready load up your bar to 10-15 pounds lighter than what you warmed up to before beginning the AMRAP. That first attempt should tell you whether or not you can go for more. Make sure to manage your time. 6 minutes will be done before you know it. Have a plan for breaking up your power cleans and front squats. Sit-ups should be unbroken. We will discuss more strategies this evening in the 5 and 6 o’clock classes.
I liked this metcon + 1RM combo! (I also like any WOD that I can Rx 😉
3 rounds + 9 reps
105#