As Many Rounds As Possible In 7 Minutes of:
5 Ring Dips
20 Walking Lunges
Teams of 2 complete 10 Rounds for time of:
12 Deadlift (155#/105#)
9 Hang Power Clean (155#/105#)
6 Push Jerk (155#/105#)
* One barbell per team. Rest while your partner does the next round. Each partner does a total of 5 rounds.
Advanced RX Class:
Clean & Jerk
Open WOD 11.3
As Many Rounds As Possible In 5 Minutes of:
Squat Clean (165#/110#)
* Ground to overhead passing through a full squat. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted.
In front of a clock set for 12 minutes:
1 minute of max reps Front Squats (135#/95#)
1 minute of max rep AbMat Sit-ups
2 minutes of max reps Front Squats
2 minutes of max rep AbMat Sit-ups
3 minutes of max rep Front Squats
3 minutes of max rep AbMat Sit-ups
* If done as a team of 2 alternate with one barbell and one AbMat. Partner 1 can start on the bar and Partner 2 can start with sit-ups and alternate. Try to outwork your partner. Score individually. ** No rest between sets, write down your score quickly and transition.
As a Team of 2 Complete For Time:
100 Kettlebell Swings (53#/35#)
Max Chin Over Bar Hold
* One partner completes AMRAP KB swings while other partner completes a chin over bar hold. Switch when partner releases the bar hold. Do not swing until partner is in hold position. Continue until team reaches 100 swings.
** Scale Chin Over Bar Hold to Bar Hang