Workout of the Day

In exactly 10 min find a 3 rep max shoulder press
Partner workout
20min AMRAP
Partner 1 does 400m run
while partner 2 does an AMRAP of
-10 strict hspu or ring dips
-10 strict pull-ups
-10 walking lunges

3R
-2 Turkish get ups on each arm at max weight possible
Rest as needed between sets

– 15min amrap:
– 9 deadlifts (155/105)
– 12 hand release push-ups
– 15 box jumps (24/20)

Every 2.5 min
sprint uphill starting from the intersection of N Crawford and Baltimore (where hill begins to get steep).
Start the first two rounds aiming for smoothness. Run with high knee drive, but not full effort.
Go as far as you can in the following times
walk back to starting point and rest.
Round 1 = 8s (0:00)
Round 2 = 10s (2:30)
Round 3 = 12s (5:00)
Round 4 = 14s (7:30)
Round 5 = 16s (10:00)
Round 6 = 14s (12:30)
Round 7 = 12s (15:00)
Round 8 = 10s (17:30)

we are looking for higher power output over shorter duration

scaling as follows
first time hill sprinters will do only 3 R. They can join any of the sprints according to how they feel

https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/989/Eight_Reasons_Everyone_Should_Do_Sprints.aspx

4R
-5 clean lift off at 80% clean*
-5 cleans and jerks at weight of your choice. Increase weight each round to get as heavy as you can with good form

*2 second pause at launch position per rep
straps recommended

WOD
4R
-2 squat cleans
-1 jerk

Then

Partner WOD “I do a round you do a round”.. partners alternate rounds where each partner goes through all movements before other partner resumes

14min AMRAP

-10/8 cal row
-8 burpees over the rower
-6 hang power cleans (185/135)