Every 3 mins, for 18 mins (6 sets):

Bench Press
Set 1 – 5 reps @ 80-85%

Set 2 – 3 reps @ 85-90%

Set 3 – 2 reps @ 90%

Set 4 – 3 reps @ 85-90%

Set 5 – 8 reps @ 75-80%

Set 6 – 8 reps @ 75-80%

5 rounds for time of:

6 Hang Power Cleans 52.5/35 kg
9 Push Presses 52.5/35 kg
12 Ring Dips

Every 6 mins, for 30 mins (5 sets) for times:

400m Run
15 Deadlifts 100/70 kg
50 Double-Unders

Back Squat
Set 1 – 4 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90-95%
Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.

For time:

50/35 Cals of Assault Bike – 70/50 Cal Row
50 Thrusters 35/25 kg
50 Toes to Bar

“Kjall” (Memorial WOD) In Teams Of 3, 45min Cap

Buy In: 1,962m Row
210 Back Squats 50/35 kg

Then in Remaining Time AMRAP

57 Burpees
57 Deadlifts 80/55 kg
57 KB Swings 24/20 kg

This memorial workout is dedicated to Powerlifter Kjäll Gustafsson who was killed on December 14, 2019, when he tried to stop a robbery at a restaurant in Gislaved, Sweden.

 

6 sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today’s 3-RM.

AMRAP 12min

4 Bar Muscle-Ups
8 Toes to Bar
12 Dumbbell Push Presses 22.5/15 kg

Skills:

How to break down the workout:
1. Pick a goal
2. Do not go out too hard but do not go out too slow 3. Know your strengths and weaknesses
4. Be efficient through the movement
5. Where to breathe on all movements

Deadlift – building up to the weight, practice touch and go, quick singles & how to break down the reps

Open Workout 16.4 & 17.4: AMRAP 13 mins:

55 Deadlifts 102/70 RX and 60/40 Scaled
55 Wall Balls 9/6 to a 10/9 ft target – Do not drop the ball
55 Calorie Row
55 Handstand Push ups (Scaled: Hand Release Push ups)

Every 3 mins, for 18 mins (6 sets):

Back Squat

Set 1 – 5 reps @ 75%

Set 2 – 3 reps @ 80%

Set 4 – 5 reps @ 78-80%

Set 5 – 3 reps @ 83-85%

Set 6 – 1 rep @ 88-90%

If you made all sets at the prescribed percentages last week, please use 2% more weight this week for each set.

Every 5 mins, for 15 mins (3 sets) for time:

40 Calories of Rowing

30 Wall Ball Shots 9/6

Every 90 secs, for 6 mins (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 secs, for 9 mins (6 sets):

Hang Clean + Clean @ 75-85% of 1-RM Clean

Every 4 mins, for 16 mins (4 sets) for times of:

20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM

“Nate”

 AMRAP 20 min

2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 32/24 kg

3 sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

ML 21.4 please see coach

 

“The Coach is a C^&$“

In Teams of 2 for time (time Cap 35min)

100 Over Head Walking Lunges 20/10 kg plate

100 Pull Ups

100 Over Head Walking Lunges 20/10 kg plate

100 Kettle Bell Swings 32/24 kg

100 Over Head Walking Lunges 20/10 kg plate

100 Push Ups

100 Over Head Walking Lunges 20/10 kg plate