AMRAP 20

Strict pull ups
Strict dips

101/101


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Strength:
Squat Snatch 5-3-2-2-1-1-1-1 for a 1RM

WOD:
“Amanda”
3 Rounds for Time:

9-7-5
Muscle-up
Squat Snatch (135/95)

13:12 Rxd everything that could go wrong went wrong with the squat snatch but I didn't have a good warm up


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WVC

5 RFT and reps

400m run
Max push ups

17:12 at 120 push ups


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WOD:
4 Rounds for Time:

400m Run
50 Double-unders

14:28 WVC


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11 Rounds
8 Burpee Box jumps (24”/20”)
1 Heavy Clean

Choose the weight-it should be approximately 75-85% of your 1 RM

Burpee Box Jumps are facing the box. Squat Cleans

24:20 vested


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Skill:
Handstand Walk Progression

WOD:
15-12-9

Front Squat + Thruster (95/63)
Calorie Row
Burpees Over the Bar

This is meant to be a sprint.

Subbed 53lb KBs two of them
Subbed 53lb kb sdhp for rowing
Burpees over KB

20:01


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WOD:
4 Rounds for Time:

400m Run
50 Air Squats

WVC

15:42


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184 feet of handstand walk practice.

I was going for 328 feet or 100m but got way too nauseated.


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20 minutes

1 Double KB Clean
1 KB bench press
2 DKBC
2 KB BP
3....

I got thru 10 and timed out before 11 on the DKBC

WVC

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WVC

Run 400m

30 Headcutters (70/53)

Run 400m

30 American KBS

Run 400m

30 Russian KBS

Run 400m

10/11/17 15:50 with 20lb vest

Strength: Turkish Get-ups (heavy) 4 x 4


WVC

50 Double-unders(count attempts)
10 Clean and Jerks (135/95)
40 Double-unders
8 Clean and Jerks
30 Double-unders
6 Clean and Jerks
20 Double-unders
4 Clean and Jerks
10 Double-unders
2 Clean and Jerks

9:49


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WVC

“Barbara”

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

4 rds on a cap of 45 min

Weight vest held me back big time. Glad I used it


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WVC

Death by….

Even minutes:

2 KB swings (35/53)

Odd minutes:

5 Double-unders

Increase by 2 KB every even minute and 5 Double-unders every odd minute.

Example:

Minute 0-1  2 KBS

Minute 1-2  5 DU’s

Minute 2-3  4 KBS

Minute 3-4  10 DU’s

Minute 4-5  6 KBS

Minute 5-6  15 DU’s….

Continue as long as you are able for 24 minutes. If you fail before the 24 minutes, start over from the beginning until time cap.

failed on 17 minutes 10/8/17 20lb vest

For time

10 Chest-to-Bar Pull-Ups

20 Toes-to-Bars

30 Deadlifts (185/135 lbs)

100 Double-Unders

30 Box Jumps (24/20 in)

20 Burpees

10 Cleans (185/135 lbs)

20 minute time cap

18:47 10/8/17 20lb vest

Strength: Push Press 5-3-2-2-1-1-1-1 for a 1RM

5 Rounds
Each round is 3 min

Complete or get as far as possible:
30 Air Squats
20 Deadlifts (135/85)
10 Push Jerks (135/85)
Max Double-unders/Lateral Hops

-Rest 3 min after each round

Score is total number of reps completed each round
(i.e. 30+20+10+30=90 reps)
Total reps for all rounds for a final score.

WVC 304


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WVC

10-1
1.5 pood kb bench press
Kb clean

13:52



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Love to Lift day 21

Technique is the focus.


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8 rds for time
Run 200m
Rest 2 min

21:42 with 20lb vest


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WVC = Weight Vest Challenge

3 RFT
15 TTB
15 burpee box jumps 20"
15 HSPU

20lb vest

22:45


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