5 rounds of: 5 Deadlifts 5 Hang cleans (full squat) 5 Push presses 5 Front squats *Hands SHALL remain on the barbell the entire round. If athlete re-grips, then that round will NOT count. Increase the load each round. Rest as necessary between rounds. Score is heaviest load used.
Complete as many rounds as possible in 20 minutes of: 10 Chest-to-Bar pull-ups 20 Back squats, 95/65# 30 Sit-ups Fitness -Pull-ups: Jumping C2B -BS:65/45#
2 minute AMRAP of: Max box jumps, 24/20” 2 minute AMRAP of: Max KBS, 32/24kg 2 minute AMRAP of: Max HSPU 2 minute AMRAP of; Max Wall Ball shots, 20/14# 2 minute AMRAP of: Max Double-unders 2 minute AMRAP of: Max KB Deadlift, 32/16kg Rest 1 minute between AMRAPs–score is total reps combined. Fitness -Box jump: step-ups, 20/16” -KBS, 24/16kg, -HSPUs: inverted (pike) pushups -WB: 9′ target, 14/10# -DUs: 2x singles -KBDL: 24/16kg
Lisa’s words:“When you see the wod for tomorrow and your reaction is “ugh” bcuz it’s got one of things you just can’t seem to get. Don’t skip it, show up anyway and work on it again…it just might be your day! After 3 yrs, I finally climbed that rope!!!!” We’re SO PROUD of you, Lisa! A. Overhead squat: 3 x 12 (12-12-12) * *Working sets at 60% of 1RM B. For time: 1000 meter row
Individual mobility and skill work.