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Lifting: Bench Press and Bent Over Barbell RowBench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate between Bench and BOR
Complete as many rounds as possible in 15 mins of:
60 Double Unders
30 Ball Slams (30#/20#)
15 Chest-to-bar Pull-ups
Front Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 8-8-8Front Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
15 Toes To Bars
15 Medicine Ball Cleans
Photo by @robcwilson
Clean & Jerk Speed Ladder At Australian CrossFit Championship
1 Hang Power Clean, pick load
Every 1 min for 10 mins.
Team WOD: AMRAP RepeatAs a team of 2 complete for 2 cycles:
AMRAP in 8 mins of:
40 Alternating Wall Ball (Partner) (20#/14#)
20 Box Jump Overs (24″/20″)
50 Push-up (hand release)
20 Power Cleans (135#/95#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* One works while one rests. Complete the 8 min. AMRAP twice as a team, resting one minute between cycles.
Photo by @robcwilson
EMOM for 10 mins: 1 Hang Power Clean1 Hang Power Clean, pick load
Every 1 min for 10 mins.
As many reps as possible in 8 mins of:
Hang Power Clean (205#/140#)
Each time you break, perform 30 Air Squats
Photo by @robcwilson
Record your best Deadlift 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
7 rounds for time of:
7 Deadlifts (225#/155#)
7 Pull-ups
7 Box Jump Overs (24″/20″)
Photos by @robcwilson
Congrats to Mike for completing his 1000th WOD! All 1000 were tracked via Excel spreadsheet and only when they were done in the gym. That’s one big milestone that shows a huge amount of discipline, effort and commitment!
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Burpees, DB Push Press and RowsEvery 1 min for 18 mins, alternating between:
10 Burpees
12 Dumbbell Push Press, pick load
Row 150m/125m
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Work on either Squat or Power but stay consistent.