@70%
*Work on a full lockout in catch position
Diane “ish”
21 Deadlift 155/225
10 HSPU
15 Deadlift
10 HSPU
9 Deadlift
10 HSPU
Rx+.. Strict HSPU
Scale.. Hardest version of HSPU
3 Rounds:
10 Ea. Walking Lunge w/ Weight
15 Banded Goodmorning
Snatch DL + Power Snatch + OHS
*Sub 2 Power Snatch if unable to safely perform a OHS
AMRAP 11:
10 Single Arm DB/KB Thruster 35/50
15 Box Jumps 20/24″
Max Effort 1-Mile Run
grab a partner, complete however you want, as long as its equal work. 1 person running at a time.
Example:
1x 800M each
2x 400M each
4x 200M each
8x 100M each
21-15-9
Push Press 75/115
7-5-3
Bar MU
4 Rounds:
100 M Farmer Carry AHAP
8 DB Seated Press
20 Hollow Rocks
*In 16 minutes build to a heavy single for the day!
*please record scores*
3 Rounds:
8 Burpee Over Bar
20 Squat Cleans 95/135
50 Double Under
100 Heels Up Glute Pulse
*hip bridge position, peel heels from the ground (1″) lift hips midway, pulse up, keeping hips from touching
EMOM 20:
Min 1 – 8/10 Calorie Bike
Min 2- 30-50 Double Unders
Min 3- 12/15 Calorie Row
Min 4- 12 Plate G2O 25/45
Teams of 2:
150 Alt. DB Snatch 35/50
60 Box Jump 20/24″
100 DB Front Squat
40 Box Jump 24/30″
150 DB Push Press
60 Box Jump 20/24″
*One person works at a time.
**DB can’t be “set down” someone is always holding.
5 rounds:
300m Run
12 Toes to Bar
12 Deadlift 125/185
*If no TTB do V-Ups (to the best of your ability) try not to flop to the ground!
Handstand Skill Work:
-HS Walking
-HSPU
-HS Hold
-Freestanding
-Walking Obstacles
-Shoulder Taps
*Use this time to CHALLENGE your ability. If you can do HS holds on a wall, work on HS holds within a single floor mat, learn how to use your hands for stability.
*If you’re an EXPERT HS walker, work on walking in a box shape (forward, side, back, side)
*Try using a band on the rack to work on balance w/out full assistance of a wall.
Work on GOOD body positions.
*There are MANY options for all skill levels. This time is to help you develop as an athlete, please do your best to utilize the time, and make small improvements or learn a new skill set. Don’t rush things, don’t do things that will harm you/your body.
*You cannot improve by doing things with half effort, sometimes things are frustrating to re-learn, or that takes time to do correctly, but it is worth it, so do your best to soak in all the information and focus on 1-2 skills to PERFECT.
HAVE FUN
Plank
1x Max weight for :90 plank hold
@65% 3 TNG Split Jerks
*work on using legs in dip/drive, dropping under to be in full lockout when catching overhead
AMRAP 14:
20 Wallball 14/20
15 Burpee Box Jump 20/24″
10 Push Press 55/75
*EMOM 12, building in weight
Max Effort 1000m Row
Rest 5 Min
Max Effort 500m Row
3 Rounds:
8 Weighted Box Step Ups Ea. Leg
15 Back Ext. Or Superman’s
100m Farmer Carry
10 Rounds NFT:
10 Russian Swings
15 AbMat Sit-Ups
2 TGU Ea. Side
50m Jog
*For those who completed “Murph” yesterday, move through movements with recovery on your mind, not time.