\nWith a running clock, every minute perform 1 lift and add 10 lb.
\nStart with an empty barbell and snatch for as long as possible.
\nOnce you cannot snatch the weight, clean for as long as possible.
\nOnce you cannot clean the weight, deadlift for as long as possible.<\/p>\n
<\/p>\n
<\/p>\n
WOD 2: 15.4<\/strong> (3pts): Complete as many reps as possible in 8 minutes of: Men clean 185 lb. Silver Club version: <\/strong>Complete as many rounds and reps as possible in 8 minutes of: Edstone WOD 2<\/strong>\u00a0(3 pts):<\/strong> 10 minute AMRAP: SWOD 1\u00a0<\/strong>(2 pts)<\/strong>: SWOD 2 (2 pts):<\/strong> SWOD 3 (1pt):<\/strong>\u00a0Deadlift 5\u00d71<\/p>\n \u00a0<\/strong><\/p>\n EWOD 1\u00a0<\/strong>(2 pts): <\/strong>8 x 200m with 2 min rest = 8 rounds of 200m repeats with 2 minutes rest between each 200m. The repeats are to be held as tightly as possible, meaning as little deviation as possible or on the prescribed times. EWOD 2<\/strong>\u00a0<\/strong>(3 pt):<\/strong> Tempo: Run as far as you can in 10 minutes, turn around and try to make it back to start.\u00a0 Don’t game it during the first 10 minutes, go as far as you can.<\/strong><\/p>\n EWOD 3\u00a0<\/strong><\/strong>(3 pts):<\/strong>\u00a0Choose ONE of the following\u00a0<\/em> <\/p>\n GWOD 1<\/strong>:\u00a0<\/strong>For QUALITY (2pts) GWOD 2<\/strong><\/strong>:<\/strong>\u00a0FLEXIBILITY: GWOD 3:\u00a0<\/strong>PRACTICE for 10 minutes: MWOD 1<\/a>:<\/strong>\u00a0 Anterior Neck<\/strong><\/p>\n
\n3 handstand push-ups
\n3 cleans
\n6 handstand push-ups
\n3 cleans
\n9 handstand push-ups
\n3 cleans
\n12 handstand push-ups
\n6 cleans
\n15 handstand push-ups
\n6 cleans
\n18 handstand push-ups
\n6 cleans
\n21 handstand push-ups
\n9 cleans
\nEtc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.<\/p>\n
\nWomen clean 125 lb.<\/p>\n
\n10 push presses (65\/45)
\n10 cleans (75\/55)<\/strong><\/p>\n
\nWOD 3\u00a0<\/strong>(3 pts):<\/strong> For time:
\n800m run
\n50 Box Jumps (24\/20)
\n25 Power Cleans (135\/95)
\n25 Lateral Burpees Over the Bar<\/p>\n
\nWOD 4<\/strong> (3 pts): 15 minute AMRAP:
\n15 Plate Ground-to-Overhead (45\/25)
\n20 Sit-Ups
\n25 Air Squats<\/p>\n
\nEdstone WOD 1\u00a0<\/strong>(3 pts):<\/strong><\/strong>
\n5x400m sprints
\n<\/strong><\/p>\n
\n10 vertical jumps (jump to target 6-10″ above your reach)
\n10 push-ups
\n10 sit-ups<\/p>\n<\/h4>\n
STRENGTH:<\/h4>\n
\n1. Snatch: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x2
\n2. Clean and Jerk: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x2
\n3. Core strength (YOUR CHOICE)<\/p>\n
\nSnatch Balance<\/a>: Work up to a 3 RM, then using\u00a0the same weight:
\n5 rounds: EMOM, perform, 1x snatch balance with 5 second pause in receiving position<\/strong><\/p>\nENDURANCE<\/strong><\/h4>\n
\n<\/strong><\/p>\n
\nBike: 10M @ 85%
\nRun: 10k @ 85%
\nRow: 10k @ 85%
\nRuck: 2k @ 85%<\/p>\nGYMNASTICS\u00a0<\/strong>(1 pt each)<\/strong><\/h4>\n
\n5 ROUNDS:
\n20\u00a0Hollow Rocks<\/a>\u00a0![\"\"](\"http:\/\/media.gymnasticswod.com\/images\/movie_play.png\")
<\/a>
\n30\u00a0Superman Rocks<\/a>\u00a0<\/a><\/p>\n
\n3 ROUNDS:
\n10\u00a0Squats<\/a>\u00a0<\/a>
\nHold bottom of\u00a0Squat<\/a>\u00a0<\/a>\u00a01 minute
\n10\u00a0Sit Up to Straddles<\/a>\u00a0<\/a>
\nHold bottom of\u00a0Pancake Split<\/a>\u00a0![\"\"](\"http:\/\/media.gymnasticswod.com\/images\/camera_play.png\")
<\/a>\u00a01 minute<\/p>\n
\n<\/a>Forward Roll<\/a>\u00a0<\/a>\u00a0to \u00a0Pistol<\/a>\u00a0<\/a><\/p>\n
\n<\/a><\/p>\n<\/strong>MOBILITY (1 pt each)
\n<\/strong><\/h4>\n