"TNT"

Score Type:: Total Time

For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 95/65

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Wine And WOD

Score Type:: AMRAP

4:00 Stations
1:30 Rest b/t Stations

STATION 1
4 minutes
Max calorie row or bike
1 works, non working team member hold plank, rotate as needed

STATION 2
4 minutes
Max reps Sit Ups
1 works, non working - hollow hold, rotate as needed

STATION 3
4 minutes
Max reps Weighted squats or lunges (Sandbag, BB, KB, MB, or DBall)
1 works, non working - wall sit hold, rotate as needed

STATION 4
4 minutes
Max reps Single Arm Alt DB Hang Power Clean and Jerk
1 works, non working - hollow hold, rotate as needed
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4/12/2019 - ACCESSORY

Score Type:: Not Scored

3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted Abmat Sit-Ups
10 Romanian Deadlifts
Rest 2:00 between sets.

Athletes are free to build on the weighted movements between rounds.

100' DB Walking Lunge
Using the Open standards, complete 4x25'. Free to change hands as seen fit. Focus here is not on speed (which was the focus in the Open), but rather on positioning. Ensuring we are maximizing our shoulder position through external rotation, while actively pressing the bicep as close to the ear as possible. Further, check in with the midline. Are we compensating to one side, and is one side more stable than the other? Use this as a diagnostic tool.

30 Weighted AbMat Sit-Ups
Anchor the feet, and hold a dumbbell across the chest. Let's build towards a challenging load that we can complete the set of 30 with no more than one break.

Romanian Deadlifts
Bringing the bar as close to the ground between reps, without actually touching the ground. It's in effect a "no touch" stiff-legged deadlift, focusing on the posterior chain. Start at 25% of your estimated 1RM Deadlift, and climb from there as seen fit.

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4/12/2019 - ACCESSORY 2

Score Type:: Total Weight

Deadlift
On the 2:00 x 6 sets:
Set #1: 3 DL @ 72%
Set #2: 1 DL @ 79%
Set #3: 3 DL @ 72%
Set #4: 1 DL @ 84%
Set #5: 3 DL @ 72%
Set #6: 1 DL @ 89%

Increasing on last week's effort
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Comments

Brandon Coquyt

Brandon Coquyt 1 week, 1 day ago / Reply

"TNT": 8:17

Keff Kurella

Keff Kurella 1 week, 1 day ago / Reply

"TNT": 9:27
Notes: 75 lb

Allison Gargulak 1 week, 1 day ago / Reply

"TNT": 5:47

Antonio Suarez

Antonio Suarez 1 week, 1 day ago / Reply

"TNT": 9:51

Andy Coy

Andy Coy 1 week, 1 day ago / Reply

"TNT": 12:49

Christine Von Robke

Christine Von Robke 1 week, 1 day ago / Reply

"TNT": 8:30
Notes: 35#

Luis Chaumont

Luis Chaumont 1 week, 1 day ago / Reply

"TNT": 11:48
Notes: 75 lbs

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