Community. Coaching. Caring. Since 2009.
Back Squat 4-4-4-4Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m
Hang Power Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Clean & Jerk 2-2-2-2-2Hang Power Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
Run 400m
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
Photo by @robcwilson
Pay attention to staying well hydrated the next couple days as it’s unseasonably warm.
Nutrition:
For those who ordered Ice Age Meals they will be delivered on the 20th and will be in the freezer for you to pick up. Please pick them up that evening.
Each month there will be a deadline of the 18th to order with delivery in 2 days. You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym. You can request substitutions in the order comments field for a different menu item and they will try to accommodate.
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets
Every 30 secs for 8 mins, alternating between:
1 Squat Clean
1 Power Clean
Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With PlatesAs a Team of 2 complete 2 Rounds for time of:
100 Wall Balls (20#/14#)
100 Ball Slams (30#/20#)
100 Overhead Walking Lunge With Plates (45#/25#)
* Alternate work with your partner (one works, one rests).
Post total time.
Alt EMOM 8 mins: Squat and Power CleansEvery 30 secs for 8 mins, alternating between:
1 Squat Clean
1 Power Clean
21-15-9 reps, for time of:
Back Squat (185#/135#) from the ground
Bench Press (155#/95#)
*Rest 5 Minutes then Pt. 2
For time:
40 Wall Balls (20#/14#)
30 Calorie Row
20 Box Jump Overs (24″/20″)
Photo by @robcwilson
There will be an updated Advanced RX Test coming next week. The Advanced class will be re-testing soon to run through all the movements. In addition to new movements, heavier loads, and adjusted rep counts there will also be less “no-go’s” allowed.
Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups
Photo by @robcwilson
Always worth watching! Part 1 is out:
Hang Snatch 2-2-2-1-1-1Hang Squat Snatch (Above The Knees) 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Complete as many rounds as possible in 10 mins of:
15 Air Squats
7 Hang Squat Snatches (135#/95#)
3 Strict Pull-ups
Photo by @robcwilson
Register for Memorial Day Murph on 5/30 and get ready for the SnoRidge Hero WOD Week!
Next week we will see the announcement of the Masters Online Regional Qualifier WOD’s for the CF Games. I will likely work some of them into our regular programming.
Alt EMOM 10 mins: Handstand Push-ups and Toes-to-barsEvery 1 min for 10 mins, alternating between:
6 Handstand Push-ups
12 Toes-to-bars
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Burpee
Photo by @robcwilson
Next month in May we will be programming a “Hero WOD Week”. Stay tuned for details but expect it to tie in with “Murph” on Memorial Day.
Update Show: Skype With Chris Spealler
Front Squat 1-1-1-1-1Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
35 Double Unders
6 Bar Muscle-ups
9 Front Squats (135#/95#)
*Sub 9 C2B pull-ups each round for BMU
The Kipping Pull-Up www.boxmag.com
Results
Results cont
