Thursday, August 16, 2018

2018-08-17 WOD

Batman Cycle Week 4

AMRAP in 2 minutes:
...Calorie Row
Rest 1 minute
AMRAP in 8 minutes:
...15 Box Jump Over (30/24")
...15 Wall Ball (20/14#)
...15 DB 1 Arm Snatch (50/35#)



IMMEDIATELY after the AMRAP:
...5 minutes to build to a heavy single Snatch
...5 minutes to build to a heavy single C&J
*Record total weight for heaviest combined lifts.



COMPETITORS

AMRAP in 2 minutes:
...Calorie Row
Rest 1 minute
AMRAP in 8 minutes:
...15 Box Jump Over (30/24")
...15 Wall Ball (30/20#)
...15 DB 1 Arm Snatch (50/35#)



IMMEDIATELY after the AMRAP:
...5 minutes to build to a heavy single Snatch
...5 minutes to build to a heavy single C&J
*Record total weight for heaviest combined lifts.



Back Squat
...3x10 (90% of 10RM)
Record load.



Strongman
4 rounds NOT for time
...50' Seated Rope Sled Pull
...100' KB Front Rack Carry
*Build weight on Rope Sled Pull to AHAP. Pick KB weight that can be done unbroken.



Barbell Row
...4x8 @ ~50% of 1 rep Bench

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