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Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Adv Team WOD: Frantasy LandAs a team of 2 complete for time:
21-15-9 reps of:
Thruster (95#/65#)
Pull-up
— then —
15-12-9 reps of:
Thruster (115#/80#)
Chest-to-bar Pull-up
— then —
12-9-6 reps of:
Thruster (135#/95#)
Bar Muscle-up
*Alternate work with your partner. Split reps.
Photo by @robcwilson
For time:
200 ft Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
50 Single Dumbbell Box Step-ups (50#/35#) (24″/20″)
50 Strict Handstand Push-ups
200 ft Handstand Walk
Time cap: 10 mins
For time:
200 ft Single Dumbbell Front Rack Walking Lunge (50#/35#)
50 Single Dumbbell Box Step-ups (50#/35#) (24″/20″)
50 Elevated Strict Handstand Push-ups, 5 inches
200 ft Bear Crawl
Time cap: 10 mins
Muscle-Up PracticeMuscle Up Progression
This is not a timed workout.
* 15 min to practice MU’s. Use this time to prep for the open by working specific skills (progressions, transitions, false grip, kip, strict pull-up and dip etc.) Don’t overdo it in case these show up in 19.3.
Every 1 min for 18 mins, alternating between:
12/9 Row Calories
12 Toes-to-bars
3 Squat Cleans, pick load
Congrats to Lou for hitting his 1000th WOD! Not only for getting to such a milestone but by doing it mostly at the 5:30am class and having to put up with Bob B.!
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Complete as many rounds as possible in 12 mins of:
3 Rope Climbs, 15 ft
12 Push Press (135#/95#)
50 Double Unders
FT: Rows; 3x Overhead Squats and Box JumpsFor time:
Row 1000m
— then —
3 rounds of:
10 Overhead Squats (135#/95#)
15 Box Jumps (24″/20″)
Photo by @robcwilson
Some great recap material from 19.2 out there on YouTube and Morning ChalkUp. Tune in Thursday with us in the lobby to find out 19.3. Will we see the return of the dumbbell? Will it be lunges, pull-ups and snatches or deadlifts, box jumps and handstand push-ups?
How are 2018 Games Athletes Performing in the 2019 Open?
Inside Elite Fitness – 19.2 Recap
Rich Froning’s World Record 19.2 Video
Results
Results cont
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Air Squats, AbMat Sit-ups, Push-ups and Deadlifts3 rounds for time of:
50 Air Squats
40 AbMat Sit-ups
30 Push-ups
20 Deadlifts (155#/105#)
Photo by @robcwilson
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, Touch and go. No drops.
Every 1 min for 7 mins do:
1 Close Grip Snatch, pick load
1 Overhead Squat (close grip), pick load
Complete as many rounds as possible in 20 mins of:
7 Chest-to-bar Pull-ups
7 Burpees
7 Power Snatches (95#/65#)
Partners leap frog each, cycling through the exercises, one person working at a time.
* Alternate after each exercise, 1 does C2B, 2 does burpees, 1 does Snatches, etc.
