WOD 10/1/12
5-8 Minutes of Shoulder/Hip/Calves
WU- 6 Minute AMRAP of: Run 200M/20 Burpee Box Jump (24/20″)
Bench Press– 20 Minutes to Establish a 1RM
For Time- 75 Double Unders (3:30 min practicing)/15 K.B. Snatches Left Arm (HBD)/15 K.B. Snatches Right Arm (HBD)/15 Ring Dip/12 Snatches LA/12 Snatches RA/12 Ring Dip/9 Snatches LA/ 9 Snatches RA/9 Ring Dip/75 Double Unders (3:30 min practicing)
Hand Stand Walk– 5 Minutes Practice
6 Minute AMRAP of: Run 200M/20 Burpee Box Jump (24)
2 Rounds +150m Run
Bench Press- 5×45 / 5×135 / 3×155 / 1×175 / 1×185 / 1x195F
For Time- 10:26 (24kg)
Way to go brother. Your setting the tone.
6 Minute AMRAP of: Run 200M/20 Burpee Box Jump (24): 1 Round + Run + 18 burpees + one Shin Scraper (rx)
Bench Press – Worked to 190 (pr!)
Snatches & Dips: 11:01 (20kg)
Congrats on your PR Sico and great time on the wod.
6 min AMRAP Run 200M/20 Burpee Box Jumps: 1 round + run+10 bbjumps
Bench Press: 115 (PR)
Snatches & Dips: 12:45 @12kg (damn you Double Unders)
5-8 MINUTES OF SHOULDER/HIP/CALVES
WU- 6 MINUTE AMRAP OF: RUN 200M/20 BURPEE BOX JUMP (24/20″)
2 rounds + 150m
BENCH PRESS- 20 MINUTES TO ESTABLISH A 1RM
135/185/225/245/255PR/260PR
FOR TIME- 75 DOUBLE UNDERS (3:30 MIN PRACTICING)/15 K.B. SNATCHES LEFT ARM (HBD)/15 K.B. SNATCHES RIGHT ARM (HBD)/15 RING DIP/12 SNATCHES LA/12 SNATCHES RA/12 RING DIP/9 SNATCHES LA/ 9 SNATCHES RA/9 RING DIP/75 DOUBLE UNDERS (3:30 MIN PRACTICING)
HAND STAND WALK- 5 MINUTES PRACTICE
8:08 24kg kb rx
OLY lifting class.
100 DU’s 1:50
hanging squat snatch. 145/ 155F
deadlifts 5×5 – @ 70% – 245
metcon 25 du’s/ 10KB snatch(20KG)/15 dips/10 KB snatch /12 dips/ 10 kb snatch/9dips 25 DU’s – 7:50
this was fun. Snatch is another goat. I wasn’t fast enough getting under the snatch