WOD – Friday 09/08/18
A. 15mins to establish a heavy
1x Front Squat
B. In Pairs complete
42-30-18
OHS 50/35 (Shared)
Double Unders (each – athlete 1 completes 42, then athlete 2 42 before moving to 30 shared OHS Squats etc..)
Score = Time
A. 15mins to establish a heavy
1x Front Squat
B. In Pairs complete
42-30-18
OHS 50/35 (Shared)
Double Unders (each – athlete 1 completes 42, then athlete 2 42 before moving to 30 shared OHS Squats etc..)
Score = Time
A. E3MOM for 15mins
3 x Chin Ups (add weight if possible)
B. For Time:
3 rounds for time:
21 Cal Row
*15 HSPU
*9 Pull Ups
*plates/Box HSPU/Box Press Up/bands
A. Warm up & Rope Climb practice
B.
30min Amrap
300m Run
25 Wall Balls 9/7
2 Rope Climbs
A.
E3MOM 1 Clean + 1 Hang Clean @80-90%
B.
12Min AMRAP of:
6 Squat Cleans @60/40kg
6 Hang Squat Cleans @60/40kg
6 Over Bar Burpees
12 T2B
A.
E3MOM 4×6 Strict Press @75%
B.
2 minute Max Effort Row for Calories
2 minutes Rest
2 minutes ME Thrusters @50/35kg
2 minutes Rest
2 minute ME Box Jumps @24/20″
2 minutes Rest
2 minute ME Assault Bike for Calories
2 minutes Rest
2 minute ME Down Ups
Score = Reps
A. E3MOM:
5×3 Back Squats @ 70-80% with a 3 seconds pause at the bottom
B.
100 Double Unders
10-1
DB Power Cleans 22.5/15
1-10
Burpees over DB
100 Double Unders
A. E3MOM for 15min
Chin ups x5 (add weight accordingly)
B.
21-15-9
STOH 60/40
T2B
Hero Wod – Tham Luang, Saman Kuman
8 rounds for time
13 Deadlifts 85/55
17 Wall Balls 9/7
400m run
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died […]
A. E3MOM for 12min
Strict press x8 @70%
B. In Pairs
15min window complete
100 DB Snatches 22.5/15
80 DB OH Lunges 22.5/15
60 HR Push Ups
40 Box Overs 30/24
Max Effort Cals on Rower
A.
E3MOM:
5×2 Front Squats @85-90%
B.
5 Rounds For Time:
3 Hang Squat Cleans @ 80/55
6 C2B
12 Burpee Over Bar
24 DU