Month: October 2014

Open Workout 16.5 Optional Replacement Workout15-12-9OHS (95/65)Russian KBS (70/53)Rest 5 minutes12-9-6OHSRKBSRest 5 minutes9-6-3OHSRKBSRecord time for each round

A) Narrow Grip Bench Press5-5-5-5-5*building but keep load moderate, focus on narrow position*Head and hips on bench, feet on floor B) 10x200m Sprint1 min Farmer Hold “rest” in between sprints (53/35)

Strength:Tempo Deadlifts5×3 reps @ 50X1*choose working weight with coach*Tempo: 5 eccentric count, 0 pause, exploding concentric, 1 second pause at top MetCon:“Mary”20 Min AMRAP5 HSPU10 Pistols15 Pull-Ups *Beginners may choose to do “Cindy”

Strength:5xA1) Snatch 3×70% (TnG)A2) 20 Hollow Rocks *Alternate A1 and A2 5x MetCon:3 Min Max Cal RowRest 1 Minute3 Min Max Snatch 115/75Rest 1 Minute3 min Max T2B*Scale snatch to 40-50%

Strength: “Bear Complex”5×7(Power Clean + Front Squat + Push Press + Back Squat + BTN Push Press)*No resting on the ground during the 7 unbroken sets, try to add each set if possible, may combine movements (exp: Cluster + Back Squat + BTN Push Press), Jerks are allowed. MetCon:3 Rounds for Reps2 min Triple Unders2…

OPEN WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts55 wall-ball shots55-calorie row55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. targetWomen deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Optional/Replacement Workout:“Michael”3RFT800m Run50 Hip Extensions50 GHD Sit-Ups*Scale Run to 600m if mile time…

For Time:5k RowFor Time:13 Rope Climbs*10 min capHandstand Push-Ups:Beginner – 10x 15-20″ HS HoldInt – 20x 5 sec Negative HSPUAdv – 20x 5 sec Deficit Negative HSPU*Come off the wall after each rep, no press or kip back upThoracic Spine Mobility

Strength:Snatch Balance (5×2)*From Rack*About 60%Snatch 2×1@70%, 2×1@80%, 1×1@90% MetCon:AMRAP 105 Power Snatch 115/7510 Knee To Elbow15 Push Balls 20/14, 10ft target*Target – 5 Rounds*Scale weight to ~60-70%*Prescribed height is 10′ for men and women*Push ball does not require a squat