WOD:
#trafficjam
“Traffic Jam” Part #1
In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP:
12 Hang Power Snatch (95/65), 12 Barbell-Facing Burpees
Rest 5:00
“Traffic Jam” Part #2
In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP:
9 Hang Power Snatch (115/80), 9 Barbell-Facing Burpees
Rest 5:00
“Traffic Jam” Part #3
In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP:
6 Hang Power Snatch (135/95), 6 Barbell-Facing Burpees
In Part #1, we are looking for a barbell weight that allows for 20+ repetitions unbroken when fresh.
In Part #2, we are looking for a barbell weight that allows for 15+ repetitions unbroken when fresh.
In Part #3, we are looking for a barbell weight that allows for 10+ repetitions unbroken when fresh.
Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions. If we are not running today, complete on the rower for equal meters (600m/400m/200m respectively).
#gymnastics pressing – strict handstand pushups
@ the 30min mark on the clock complete the following
*If doing handstand pushups, choose one of the rep schemes below based on your hspu level.
On the Minute x 12 (3 Rounds):
Minute 1 – 8 Reps or 6 Reps or 5 Reps
Minute 2 – 7 Reps or 5 Reps or 4 Reps
Minute 3 – 6 Reps or 4 Reps or 3 Reps
Minute 4 – :30 Plank or Rest
or
On the Minute x 12 (3 Rounds):
Minute 1 – 10 Strict DB Press either standing or seated
Minute 2 – :40 Sec Plank
Minute 3 – 10 Stict DB Press either standing or seated
Minute 4 – :40 Sec Plank