Take the Plunge
7 minute AMRAP
3 strict L-pull ups
10 box jumps @ 24″
~Rest 5 minutes exactly~
7 minute AMRAP
9 sumo deadlift high pull @ 75
18 hand release push ups
27 double unders
*Competitor: As prescribed
*Established: WOD 1 – If you can’t hold the L, then bring knees up with legs bent. WOD 2 – As prescribed
*Recruit: WOD 1 – Strict pull ups, banded if necessary. 20″ box. WOD 2 – 55 lb and 2x single unders.
Post total rounds of both AMRAPs to comments.
Clean Complex @ 65% of clean 5 sets of 3 reps
Hang Power Snatch 3×3 @ 40%
30-20-10
KB Swing @ 2 Pood
Burpee Box Jump @ 20″
*Competitor: As prescribed
*Established: 1.5 pood
*Recruit: 1 pood
Post results to comments.
Bench Press
3-3-3-3-3 (Work up each set)
Then, every minute on the minute for 5 minutes...
5 handstand push-ups
Competitors do 5 every 30 seconds
Established do as written
Recruits do hand release push-ups or HSPU progressions
4 rounds of...
Sprint 350m
Slow jog 50m
6 x 1 Rep of...
Push Jerk (HEAVY)
Move up in weight each set getting to 95-100% of Push jerk. If you don't know a max Push Jerk, just start light and move up safely and intelligently. Recommend wrist wraps. NO SPLIT JERKS!
As many rounds as possible in 17 minutes of...
60 seconds plank
50 wall balls 20/14
40 burpees
30 Box Jump 24"/20"
Deadlift
3 reps every minute on the minute for 10 minutes @ 70%
Then:
100 pull-ups broken up as needed (progressions as needed)
7 Rounds (New round starts every 3 Min)
100m sprint
15 Sumo-deadlift high pull @ 75/65/45
20 Squats
