This WOD should feel quite heavy. Alignment and technique will be important.
21-15-9 reps for time of:
-Deadlift (225/185)
-Overhead walking-lunge steps*
– lateral Burpees, jumping laterally over the barbell
*Use a pair of dumbbells or kettlebells (53/35) for the overhead lunges.
Push jerk from Rack
5-5-3-2-2-1-1
For times:
part 1:
21-15-12-9-6
-shoulder to overhead (115/75lbs)
-toes to bar
-rest 5:00 minutes-
part 2: “hollow-rock annie”
50-40-30-20-10
-double-unders
-hollow rocks
25 minute AMRAP:
-Row 250m
-Max effort muscle-ups or strict pull-ups (unbroken set)
Score is total MU multiplied by number of completed rounds. Partial rounds do not count.
-rest 1:00 minute-
Then- emom for 12 minutes:
Minute 1: 30 seconds L-sit hold or seated leg lifts (rest the remainder of the minute)
Minute 2: 30 seconds plank hold- 30 seconds rest
tempo clean pulls
3 sets x 3 reps
hit all these position going very slowly:
-floor (proper set ups) to 1″above floor…..
-1″below knees…..
-1″above knees (make sure you do not go around the knees)…..
– mid thigh…..
-hit the down position (scoop, double knee bend….Bergener calls this the down…..then to the high hang.
-repeat going down.
on the 3rd rep….hit the down and explode to the finish. .
choose the weight carefully.
Then———–
clean and jerk: work up to 85% of 1RM
5R
– 1 clean and jerk
Use full (squat) clean
Then ————-
front squats: 3, 2, 1, 1, 1, 1, 1
Get as heavy as good technique will allow.
Complete Cindy or Mary
“Cindy”
Complete as many rounds in 20 minutes as you can of:
-5 pull-ups
-10 push-ups
-15 air squats
Or
“Mary”
Complete as many rounds in 20 minutes as you can of:
-5 handstand push-ups
-10 one legged squats, alternating
-15 pull-ups