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Strength 1) EMOM for 5 minutes: 2 Snatches (full) @ 80% Then, when the clock hits 5:00- 2 minute AMRAP of: Snatches (full) @ 80% *This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Conditioning Run 1 Mile
Strength 20 minutes to establish a 1RM HBBS. WOD 150 Burpees
Strength 12 minutes to establish a 1RM Push Press. WOD “Helen” 3 rounds for time of: Run 400m 21 KBS 24/16kg 12 Pull-ups Level 2: Same Level 1: 16kg KBS or less and Banded Pull ups
9:00 A.M.: 20 Min to find a 1 RM Snatch 20 min to find 1 RM Clean and Jerk 10:00 A.M.: (Open to visitors and FREE!) Advanced: 10 rounds of: 10 Wall Balls (20/14) 10 KB Swings (2 Pood/1.5) 10 Push Ups Intermediate: 8 rounds of: 10 Wall Balls (20/12) 10 KB Swings (1.5/1 Pood) 10 push Up 10 Toes to Bar Beginner: 6 Rounds of: 10 Air Squats 10 KB Swings (1 Pood or less) 10 push Ups 10 Sit Ups 10 Toes to Bar
Strength 5X3 HBBS @ 65% – rest 90 sec. WOD 4 rounds for total working time: Row 500m 12 HSPU (regionals standard) 12 Pull-ups Rest 3 min between rounds Level 2: HSPU’s (scale to ability) |
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11:53 150 Burpees. Unbroken but slowish.