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Aly

Warm Up:  run 1 mile, then 21-15-9 wall ball, push-ups

Strength:  work to 1 RM Press

Stamina:  6 rounds:  3 Press @ 80% 1RM, 10 dead hang pull-ups, Hip Mobility Drill

Work Capacity:  5 Rounds for time:

3 x Snatch Complex (115#)
6 x Burpee Box Jump
400 meter run

Durability:  100 leg levers, 100 flutter kicks, 100 sit-ups

Notes:  Equipment required: Oly set, box jump, wall ball, pull-up bar.  Snatch complex is Hang Power snatch, HPS to O/H Squat, Power snatch from floor, full squat snatch from floor.

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THESE WODS ARE FOR SEASONED OPERATORS, INDUSTRIAL ATHLETES, AND HARD CORE ADVENTURE ATHLETES.  IF YOU ASPIRE TO BE ONE OF US, THEN PROCEED WITH CAUTION AND USE OUR ONLINE COACHING PROGRAM TO RAMP UP – THESE WODS CAN LEAD TO OVERTRAINING – LISTEN TO YOUR BODY!

16 Responses to Aly

  • mrk says:

    press? what press? bench? shoulder?

  • Deadly Nedly says:

    Press is the standing press unless specified as bench press. The bench press is a variation on the press thus the distinction.

  • Robert says:

    So is it like a thruster im confused???

  • robert says:

    if someone has a link to a video that would be nice thx

  • myth says:

    this is the real snatch complex: Snatch complex: Hang Power Snatch, followed by HPS + O/H Squat, followed by Hang Squat Snatch, finish with Snatch (from deck into squat)

  • myth says:

    to add to the above: that’s what mark had us do LAST time we did snatch complex, so he either is making us do something a bit different this time, or he screwed up, lol

  • Deadly Nedly says:

    for those confused about what a Press is: It’s pressing a load overhead from a standing position. Beginning position is standing with the bar touching your upper chest, elbows under the bar. Without bending your hips or knees, press the bar up. The finishing position is when the bar is above your shoulders, hips, knees and foot. Hope that clears things up.

  • jd82 says:

    Press is always a strict press as Nedly described. Otherwise Mark would specify. Don’t bend knees, don’t pop. This is the hardest overhead work you can do because no momentum is allowed to assist like in a push press, or a jerk. This is the most absolute test of upper body strength in my opinion.

  • mrk says:

    press? what press? bench? shoulder?

  • Deadly Nedly says:

    Press is the standing press unless specified as bench press. The bench press is a variation on the p

  • Robert says:

    So is it like a thruster im confused???

  • robert says:

    if someone has a link to a video that would be nice thx

  • myth says:

    this is the real snatch complex: Snatch complex: Hang Power Snatch, followed by HPS + O/H Squat, fo

  • myth says:

    to add to the above: that’s what mark had us do LAST time we did snatch complex, so he either is mak

  • Deadly Nedly says:

    for those confused about what a Press is: It’s pressing a load overhead from a standing position. Be

  • jd82 says:

    Press is always a strict press as Nedly described. Otherwise Mark would specify. Don’t bend knees,

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