By special request of Sherona Gonzales
12 min AMRAP
12 Snatches (95/65) Either full squat snatch or deep split with alternating legs so that either way your hip crease is getting below parallel.
3 Muscle-ups (use bands on the low rings if needed so that the actual muscle up movement is accomplished)
By special request from “Bro”nan Karmire
“The Horrible Hundred”25 Deadlifts 215/173
25 Squat Clean and Jerk 125/83
25 Thrusters 75/53
25 OHS 45/33
Men will load the 45# bar in the following order: 15# then 25# then 45#. Women will load the 33# bar in the following order: 10# then 15# then 45#. Strip a set of plates off after each movement is completed. This should be a quick burner.
Much needed Rest Day
Love your foam roller so your foam roller will love you. Train the hollow body from a variety of positions. Prone, Plank, and Hanging. Make sure feet are together and toes are pointed forward.
Slow and controlled
50 Hip extensions
50 GHD Sit-ups
50 reverse hypers
Tuesday: Lick Your Wounds from Monday or (M)
After a thorough warm-up we are going to so some threshold training. Please refer to the video link below to get an idea of what this WOD should look like.
60 second Wild Man
Grab a partner to be your hype man and time keeper for this WOD. I would suggest not even looking at the monitor and let the time keeper take care of keeping track of your distance. When you regain consciousness then you can swap roles.
Row for distance as hard as possible for 1 minute
Rest 3-4 minutes between efforts
These should be an all out effort with absolutely nothing being held back.
4 – 3 min rounds
– 500 m row, then….
– max rep front squats (115/75)
** 1 min rest between rounds