Snatch + ”Shitparty”

Snatch up to 1 heavy
50-60-70-75-80 kg

”Shitparty”

Team of 2
*AMRAP 55 min
10 Bar MU
40 Slamball 25 kg
40 KB-swing 32 kg
40 Pullups
40 S2OH 50 kg
10 Ropeclimbs
10 Squat snatch 70 kg
40 Box jumps over
40 GHD
10 Ring MU

*Every 5 min 1 run 400 m, 1 A-bike for max cal

Result: 1 round + 7 snatch

Annonser

Complunch

Back Squat
110 kg/3
120 kg/1
115 kg/3
120 kg/1
110 kg/3
120 kg/1

AMRAP 4:
21 Calorie Row
21 Power Cleans 60 kg
15 Burpee Box Jump Overs
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans 50 kg
15 Burpee Box Jump Overs
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans 40 kg
15 Burpee Box Jump Overs

Resultat: 12-13-14 Burpee Box Jump Overs

BoB prep

Split jerk from block
3-3-3-3-3-2-2-1
50-60-70-80-100-105-110 (f) kg

2013, WOD 1:

6 Rounds
6 FS 50kg
6 burpees
6 S2OH 50kg

Time: 8:20

2014, WOD 1:

AMRAP 4 min
10 Thrusters 50 kg
10 Pull ups
Row for cal remaining time
Rest 2 min
AMRAP 4 min
10 OH-Squats 50 kg
10 T2B
Row for cal remaining time
Rest 2 min
AMRAP 4 min
10 Squat Clean 50 kg
10 lateral burpees
Row for cal remaining time

Row 54-47-40 cal

Snatch complex mm

Snatch complex up to heavy
1 squat snatch + 1 hang squat snatch + 1 OH squat
50-60-70-80 kg

AMRAP 4:00:
400m Run
15 TTB
Max Power Clean 50 kg
Rest 4:00
AMRAP 4:00:
400m Run
10 TTB
Max Power Clean 60 kg
Rest 4:00
AMRAP 4:00:
400m Run
5 TTB
Max Power Clean 70 kg

Resultat: 28-22-16 reps PC

7 Rounds
Every 2 min
10 cal A-bike
5 C2B
10 m Prawler push 160 kg

5 rounds
7 m handstandwalk
2 ropeclimbs