Full range is ground to overhead using any lift you like – C&J, Power Snatch, Clean to Push press etc.
The bar must touch the ground between each rep.
You can breakdown the reps, weight and the run how ever you like.
The medicine ball clean will teach you hip extension and shrugging of the shoulders.
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4 Rounds for time of:
10 Ring Dips
15 Med Ball Cleans 9/6kg
20 Wall Balls 9/6kg
50 Med ball Situps
For time:
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 9kg (20lb) vest or body armour, wear it.
“Murph”: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.”
5 Rounds for time of:
10 Overhead Squats 40/30kg
15 Toes 2 Bar
30 Double Unders
On the minute/every minute you must complete 3 burpees before continuing.
This WOD will be scaled for the Saturday morning class who are not competing in the CF Open.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters 45/30kg
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Death by 10 meters
5 Rounds for time
9 Pushups
15 Kettlebell Swings 24/16kg
21 Overhead Walking Lunges 20/10kg
3 Rounds for time of:
5 Wall Climbs
10 Thrusters 50/35kgs
20 Lateral Bar Jumps
800m Run
Push Press 3-3-3-3
3-6-9-12-15-21
Chest-to-bar Pullups
Burpee Box Jumps
then finish with 50 Weighted OH Walking Lunges 20/10kg.
Power is all about hip extension. Violent aggressive hip extension. Most dynamic human movement is. In the squared ring, the octagon, on the parallel bars, the mat. Nearly every movement you do in the gym–be it with a barbell, kettlebell, on a pullup bar or ring, or bodyweight–is ultimately about hip extension. The next time you move, in the gym or otherwise, think about every movement as an act of hip extension.
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
200 Double Unders
3 Rounds for time of:
400m Run
40 Kettle Bell Swings 24/16kg
20 V-Ups
10 Clapping Push ups
