Build to heavy Touch-n-Go 3-Rep Split Jerk
Tabata (:20 work/:10 rest)
5 Rounds:
-Handstand Push Ups/Z Press
-KB Swings (70/53)
-Thrusters (75/45)
-V-ups/sit-ups
-:30 rest
**score is lowest number of reps performed of 6 rounds**
Warm up w/empty bar
10 Muscle Cleans
10 Front Squats
10 Strict Press
10 BTN Snatch grip Push Press
10 Overhead squats
10 Muscle Clean and Press
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Metcon:
2×3:00 AMRAP
1 Legless Rope climb
10 Hand Release Push ups
*Rest 1 minutes between Amraps*
*scale legless to regular rope climbs or 2 modified rope climbs
Conditioning
7x 300m/250m Rowing Sprints
-Rest :90 between sets
FOR TIME:
30-20-10
Toes to Bar
Power Snatch (75/45)
Calorie Bike
Strength:
-10:00 to Build to a Heavy Back Squat
-3×7 @60% of heavy single
-30 Jumping Empty Barbell Squats
9:00 AMRAP
30 Double Unders/60 Singles
15 Goblet Squats (70/53)(53/35)
7 Burpee Pullups/burpees to 6′ target
16 Min AMRAP
3 Snatches
6 Box jump overs
9 Wallballs
3 Power Cleans @ 70% of 1 RM
FOR TIME:
21-15-9
T2B
Deadlift 135/95
Rest 4 Min
15-12-9
T2B
Deadlift 155/103
Rest 3 Min
12-9-6
T2B
Deadlift 185/123
Minute 1: Pullups
Minute 2: HSPU
Minute 3: Pistols
**Between 8-15 reps each set**
4:00 AMRAP x 4
20/16 Calorie Row
10 Double DB Sntach (50/35)
10 Burpee Box Jumps (24/20)
Amrap in remaining time DB Lunges
*rest 1 minute between AMRAPs
10 Minutes to build to Heavy Single
Then..
5×3 @60% of heavy single for the day
FOR TIME:
200 Dubs/300 Singles
20 Sit ups
30 Power Cleans (95/63)
20 Situps
30 Power Cleans (95/63)
20 it ups
200 Dubs/300 Singles
Partner WOD
30:00 AMRAP
Partner A:
4 Rope Climbs
8 DB Burpee Clusters
16 Alt DB Snatch
Partner B:
400m Run
*switch every run
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
