1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.- 105, 115, 135, 140, 145
2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 225/135# – rest 30 sec.- rows were around 35-40 sec each round, 205x3, 215, 225-f
Notes: Rows should be ALL OUT every round. The goal is to perform the HC UB.Conditioning
3 rounds for time of:
15 KIPPING HSPU
10 1 Arm DB Snatches (alternating) 100/70#
5 Muscle Ups
Notes: Everything here should be performed to Regional standard. ALL HSPU must be Kipped. I DO NOT care if you can do them all strict. Kipping is the standard.Strength
1) 1X20 Back Squat (Group 1 – 2X10 @ 50% – rest 60 sec.)- skipped
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.2a) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.- skipped
2b) 3X3 DB TGU @ 100/70# – rest 45 sec. (alternating reps, 6 total)- skipped
TEAM Conditioning
Perform Team Event 4. Make sure to read ALL RULES before performing this WOD.- 35:45
MWOD 73/365-
http://www.mobilitywod.com/2010/11/episode-73-fight-airplane-fuzz.html
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