ADVANCED
"Outcast - ADV"
5 Rds
30 sec/AMRAP
4 No Push Up Burpees
20 Ft Shuttle Sprints x 2
30 sec Rest
FIRE-BREATHER
"Outcast - ADV"
5 Rds
30 sec/AMRAP
4 No Push Up Burpees
20 Ft Shuttle Sprints x 2
30 sec Rest
5 Rds
30 sec/AMRAP
4 Squats
20 Ft Shuttle Sprints x 2
30 sec Rest
FIRE-BREATHER
"Outcast"
5 Rds
30 sec/AMRAP
2 Hang Power Snatch
4 No Push Up Burpees
30 sec Rest
5 Rds
2 Hang Power Cleans
4 No Push Up Burpees
30 sec Rest
Supplemental Training:
Coach's Call
Post rounds and thoughts to comments.
Training Notes:
This workout is Aerobic, thereby requiring a PACE and a sustainable output for each 30 sec interval.
H.P. Snatch/H.P. Clean - Reps should be Fast/TNG throughout each round.
Posts
9 comments:
So I was all alone at 6:30! Is it because I said I was coming.... Haha oh well! Thank you for helping me with the lifts Justin!
This wod was a lot tougher then it looked! I did 2 rds each time. 65# hang snatch and 85# for the hang clean. I should've been able to do 75# for the snatches, I blame the fact that it was 6:30 and my body wasn't ready for that yet.
Great wake-up wod this morning. Came in a little cranky and left feeling awesome.
Used 115 for the hang snatch and got three @ two rounds and two with two rounds plus one.
Used 135 for the hang clean. Got two rounds plus 2 on most.
Helz yeah 6:30!
adv 10rds
11rds+16
couldnt stay for cash out
Great job lunch crew! Thanks, for the push Nick!
FB:
HPSn 65lbs, 2rds for all 5
HPC 85lbs, 2rds 1-4, 2rds+1 for 5th
Fun ca$hout! 2rds for 2 lengths yoke carry 205lbs, 245lbs
Kristi, you rock! :)
Fb: 65#snatch 85#clean
10, 10+1
Weights felt good. Always takes me a couple rounds with snatches to really figure it out. Thanks Joe for the pointers.
Cash out: situps /prowler.
Then worked on dead hangs(def getting better!! Did quite a few tonight as well as butterfly pullups) does anyone else get a numbing sensation in ands and fingers when doing butterflies!?
Doug, most people r cranky before their first cup of coffee, we're cranky before our first WOD. It's
Normal. Great job 6:30. Neil, you were flying. I'm not use to seeing someone 6'7" move faster then me! Unless they are on the ERg of course
Posting for Justin :)
FB WOD:
HPS+NPuB @ 95
2+2
2+2+1
2+2
2+2
2+2
HPC+NPuB@135
2+2
2+2
2+1
2+1
2+1
Yolk Walks = 405lbs
Fb wod
55 for snatch - 10 rounds + 5
75 for clean - 10 rounds + 5
Last night's 4:30 class was tough but fun. FB at 75 lbs for HPS, and 95 for HPC. Got 2's for 8 rounds, but two middle rounds had me at 1+2 and 1+4.
The yolk walk was fun. Worked with Ron and Bob and got up to 385 lbs, and even managed to attempt the Heisman pose at the end of a lap. It was fun to kid around on an exercise, but I can see that yolk kicking my arse as time goes on.
Good stuff everyone.
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