“Tie the Knot”
Working in teams of 4, OPWAAT except where specified:
Fitness: Deadlift 4×2, Linear Progression
Performance: Deadlift 2×4 @75%, 1×4+ @75%
Teams of 2, OPWAAT, 7 Rounds:
Fitness: Work up to a heavy single power clean or hang power clean. If time allows back off 20% and practice singles.
Performance: 5RM touch-and-go power clean
Every minute on the minute (including the first), complete 4 strict pull ups (scale to ring rows, not bands). No, you may not do snatches and burpees ‘Murph-Style’.
3×5 Back Squat, Linear Progression
If time allows you may do a 4th set.
Utilizing 94% of load from Tuesday (2014.10.14), Front/Back Squat, 4 x 7-13
Do 7 front squats, rerack bar, take a breath, then immediately do 13 back squats. Four sets.
2 minutes to complete a 200m run. In time remaining complete as many handstand push-ups as possible.
Rest 1 minute
Fitness: Bench Press 3×5 Linear Progression
Peformance: Bench Press 3xMax Effort @ Bodyweight
1b) 3x60m Sled Drag, Heavy but not maximal
1c) 3×2 16′ Rope Climb, Legless if possible. Bonus points for L-climbs.
1a) 3x Max effort weighted or strict pull-ups
1b) 3x 30-second weighted plank, AHAP
250m Row, rest 2 minutes
Work up to a heavy single heaving snatch balance.