3 Super-Sets of:
Strict HSPU x 8-12 reps (add deficit as needed) Fx = Strict DB Press
Barbell Row x 8-12 reps (across)
Rest as needed
For time*:
Cash-in: 50 KBS 53/35 + 400m Run
3 Rounds:
25’ Handstand Walk, Fx: 25 shoulder-taps
1 Legless Rope Climb + 1 Rope Climb, Fx: 2 Rope Climbs
Cash-Out: 50 KBS 53/35 + 400m Run
*25:00 time-cap
Summer Sizzle Blog #3 is here! This week we look into the role that insulin plays in the body (and touch on a couple other important hormones as well), continue the
“Nutrition Troubleshooting” series from last week, and round out the highlight on macronutrients with the final one: fat.
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Strength/Skill Schedule:
Monday: Snatch EMOM
Tuesday: Handstand Push ups
Wednesday: Clean Complex
Thursday: Split Jerk
Friday: Hero WOD “Jenkins”
Saturday: Overhead Squat
Sunday: Sumo Deadlift
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EMOM 10:
High-Hang Squat Snatch x 2 reps
This is for Technique / Position. Do not exceed 50% of 1 RM.
Every 2:00 for 10:00 (5 sets):
1 Power Snatch + 1 Squat Snatch (drop between reps)
Build over the course of 5 sets
=
AMRAP 12:
12 Alternating DB Snatch 50/35, Fx: 35/20
12 Ring Dips (Rx+ use High Rings
12 Overhead Squats 115/75, Fx: 75/55
For time*
10 Rope Climbs 15’, Fx: 6 Rope Climbs
100 Double-Unders
50 Box Jump Overs 24/20
100 Double-Unders
10 Rope Climbs 15’, Fx: 6 Rope Climbs
*20 minute cap
Each set for time, rest 1 minute between sets:
Bar Muscle-ups at 12-9-6, Fx: C2B Pull-ups at 15-12-9
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Hero Wod: ‘”Manion”
7 RFT:
400m Run
29 Back Squats* (135/95#)
*must clean bar up from the ground
5 Sets of:
Push-Press + Push-Jerk + Split Jerk + Split Jerk
(Pause in receiving position of last split jerk for 2 seconds before recovering)
Rest 2 minutes between sets
AMRAP 14*:
100 Strict Press 45/35
80 Bent-Over BB Rows 45/35
40 Hang Power Clean and Push-Press (45/35#)
*Penalty for Breaking up movements: 5 burpees
