WOD 11/21/16
A: Warm-up – 5 Minute AMRAP of:
1 WallWalk/5 Chin Up/5 Box Jump Over/5 USSR K.B. Swing (2/1.5 Pood)
B: Behind The Neck Jerk – 3X3 @80-90%+
From The Rack or Blocks.
Warm Up progression- 3@40/50/60/70% + WS- 3@80-85/85-90/90%+
Build heavy but no misses. -15 Minute Cap
C: Back Squat – 3 @70% + 5 @80% + 3 @80% + 2/2 @80%
% of Heavy Single From 09/19/16 @21X1; 90-180 Seconds Rest
-15 Minute Cap
D1: 5 Minute AMRAP of:
Cindy= 5 Pull Up/10 Push Up/15 Air Squat
2.5 Minutes Rest
*D2: 5 Minute AMRAP of:
Cindy= 5 Pull Up/10 Push Up/15 Air Squat
@80-90% Sustainable Pace
If you are participating in the Open practice kipping or butterfly pull ups. For everyone else go strict all the way through.
A1) Farmer’s Carry 200M (2pd x2)
A2) 5min AMRAP of: 5DB HPC&J (45×2)/5 C2B/5 HRPU/5 K2E = 4rds
B) Push Jerk 2 EMOMx6 @ 200lbs
C) BSQ 3@155/225 then 5/3/2/2@255
D) Against a 5min Clock : 3rds of 5 Power Jerk (135)/5 Bar MU 2+8
E) Against a 5min Clock : 3rds of 7 C2B/7 Power Jerk (115) = 1:53
F) 3rds of Max UB : OH Hold (155)/Passive Hang/FLR on Rings