Every minute, for 12 minutes (12 sets):
Hang Clean + Clean
Suggested loads per set (by %): 60, 65, 65, 70, 75, 75, 80, 85, 85, 90, 95, 95+
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
In teams of Three, complete 4 sets EACH as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
—
50 Double-Unders/100 Single-Unders
Teammates must attack the workout in order (conga line style), and cannot perform the same tasks at the same time. All teammates must start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 Meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet (HRPU/Box Jumps) at the same time. Finally, Teammate B needs to wait until Teammate A finishes the DU/SU before moving onto that station.
**Score is the time when the final teammate finishes the final set of DU/SU.
**Rx+ is HSPU instead of HRPU, and 30″/24″ Box Jumps.
Every 90 seconds, for 9 minutes (5 sets):
1 Snatch + 1 Overhead Squat
Perform a snatch, and upon standing from the second, perform one additional overhead squat.
1 RFT:
Run 400 Meters
10 Squat Snatches (115/75 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (115/75 lbs)
Run 400 Meters
SSG 2016 WOD 3:
Synchronized partner workout:
50 WallBalls 20/14 to 10′ target
40 box jumps 24/20
30 Toes-To-Bar
20x Burpees-Over-the-Bar
10x Shoulder-to-Overhead 135/85
Each partner will have a wallball. Start of 321-go, athletes must synchronize their wallball throws.
Box jumps must be done at the same time- must be on the box at the same time before stepping/jumping down.
Synchronized toes to bar
Each athlete will have their own bar.
Synchronized burpees- both athletes must be on the floor before getting up and jumping over the bar.
Shoulder to overhead- athletes must both have the bar at the start and finish together.
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Take 10 Minutes to Build to today’s heavy 1-RM.
**This is your last chance to complete this month’s challenge**
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
*Choose a weight that you can move quickly and effectively.
*For example: If you can not do the Hang Power Cleans in 2 sets or less, it is too heavy.
**Score is total time to complete.
AMRAP 15:
C2B Pullups
Rules:
Athlete must start with pullups. Once they let go of the bar the must start a round of KB Swings. The reps for the KB starts at 10. After the athlete is done with his KB they will head back to the bar for another round of Max Pullups. Everytime the athlete come back to the KB the reps will increase by 5 reps. 10-15-20-25-30…The reps score is only counted for the amount of chest to bar pullups you do. The KB’s are just a punishment for letting go of the bar.
Standards:
The rep begins with athlete hanging from a pull up bar with the elbows fully locked out. The rep ends with the athlete’s chest in connection with the pull up bar, below the collar bone. All styles of the chest to bar pullups are acceptable: strict, kipping, butterfly, etc.
Kettlebell Swing:
Rep begins with both hands holding the KB in the hang position with hips and knees in extension. The rep ends with the KB directly overhead and both arms and legs locked out and aligned with the athlete’s lateral midling. The bottom of the KB needs to point towards the ceiling at the end of the movement.
**The Fittest in Kansas WOD this week is OPTIONAL today and Friday ONLY for those who can do it as Rx.**
Rx = C2B and American KB Swings (53/35)
Every 3 minutes, for 15 minutes (5 sets):
Bench Press @ 20X1 tempo
Perform the following reps and percentages:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 100% +
**Record your heaviest 1-Rep performed at TEMPO.**
Four RFT of:
Run 400 Meters
15 Push Presses (115/75 lbs)
*Push Press, you can not re-dip to Push Jerk. MUST finish in the full locked out position for reps to count.
**Score is time to complete 4 rounds.
AMRAP 15:
C2B Pullups
Rules:
Athlete must start with pullups. Once they let go of the bar the must start a round of KB Swings. The reps for the KB starts at 10. After the athlete is done with his KB they will head back to the bar for another round of Max Pullups. Everytime the athlete come back to the KB the reps will increase by 5 reps. 10-15-20-25-30…The reps score is only counted for the amount of chest to bar pullups you do. The KB’s are just a punishment for letting go of the bar.
Standards:
The rep begins with athlete hanging from a pull up bar with the elbows fully locked out. The rep ends with the athlete’s chest in connection with the pull up bar, below the collar bone. All styles of the chest to bar pullups are acceptable: strict, kipping, butterfly, etc.
Kettlebell Swing:
Rep begins with both hands holding the KB in the hang position with hips and knees in extension. The rep ends with the KB directly overhead and both arms and legs locked out and aligned with the athlete’s lateral midling. The bottom of the KB needs to point towards the ceiling at the end of the movement.
Take 15 minutes to build to a heavy Snatch Balance.
*Should NOT be a push press and then OH Squat.
*Today is a great day to stay LIGHT and work on catching the snatch at or near the bottom of the squat snatch receiving position.
Snatch Balance: https://www.youtube.com/watch?v=WgoIWDE5bWU
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar/K2E/HLR/V-Ups
14 Wall Ball Shots (#20/#14)
*Score is total Rounds + Reps
**This is a sprint, should not be long periods of rest.
Every 90 Seconds for 12 minutes: (8 sets)
3-Position Clean
(high hang, mid-thigh, and then from the floor)
**Record your heaviest set.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean.
*Every time the barbell hits the floor, you must perform 3 Burpees-Over-the-Bar.
(Example – Perform 1 Hang Power Clean, drop the barbell, 3 BOTB and rest as needed; then perform 2 Hang Power Cleans, drop the bar. 3 BOTB, and rest as needed; then perform 3 Hang Power Cleans. Drop the bar, 3 BOTB and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
*Every “Ladder” counts as one round. (1-5)
**Score is Rounds + Reps**
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
This WOD is the 3rd week of the Fittest in Kansas competition. If you are going to complete “As Rx” for the competition this must be done individually and exactly to standard. For purposes of class, you may choose to complete it in partners or cut down the row length.
Complete For Time: (23 Minute Time Cap)
1600 Meter Row
20 HSPU
30 Ground-to-Overhead (#135/#95)
20 HSPU
1600 Meter Row
Standards:
HSPU: Rep begins when athlete is inverted (using abmat you must have the hands on plates even with the abmat) with both hands on the ground with elbows locked out and head OFF the ground. The athlete will lower themselves to the ground and their head must touch the ground before coming back up. At the end of the movement the athlete must be in control with elbows locked out and feet touching the wall.
Rowing: The damper on the rower must be set at 7.
Ground to Overhead: The rep begins with the barbell on the ground and ends with the barbell held directly overhead with elbows, hips and knees locked and fee brought to midline, directly beneath the shoulders and hips. All modes of getting the barbell from point A to point B are acceptable; snatch variations, clean variations, jerk variations, press variations, etc.
**Modifications**
HSPU/Add AbMats/Hand Release Pushups
i.e. 20 HSPU = 20 HRPU
G2O: Decrease weight.
crossfitnorthcloud.com