Split Jerk 1-1-1-1-1 & 3 RFT: Handstand Push-ups, Box Jumps and 400 m

Split Jerk 1-1-1-1-1

Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
New athletes should push jerk.

3 RFT: Handstand Push-ups, Box Jumps and 400 m

3 rounds for time of:
15 Handstand Push-ups
30 Box Jumps, 24/20 in
Run, 400 m
Sub is box pike HSPU, strict DB or KB Press.

Back Squat 5-5-5-5-5 & 7 RFT: Wall Balls and Pull-ups

Back Squat 5-5-5-5-5

Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks. 20 min.

7 RFT: Wall Balls and Pull-ups

7 rounds for time of:
10 Wall Balls, 20 lbs
10 Pull-ups

Post total time.
OnRamp should scale to 5 rounds and focus on light WB throws with full ROM.

Lifting: Power Cleans, Hang Squat Cleans and Jerks & Chipper: Double Unders, Squat Cleans, Double Unders and 3 more

Lifting: Power Cleans, Hang Squat Cleans and Jerks

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set

Chipper: Double Unders, Squat Cleans, Double Unders and 3 more

For time:
45 Double Unders
9 Squat Cleans, 225/135 lbs
60 Double Unders
12 Power Cleans, 205/125 lbs
75 Double Unders
15 Hang Power Cleans, 155/105 lbs
Deload as you go.

Team WOD: Front Squats, Partner Med Ball Sit-ups, Partner Wall Ball, Pull-ups, Hang Power Cleans, OH Walking Lunges

Team WOD: Front Squats, Partner Med Ball Sit-ups, Partner Wall Ball, Pull-ups, Hang Power Cleans, OH Walking Lunges

As a Team of 2 complete for time:
40 Front Squats (115#/75#)
50 Partner Med Ball Situps (20#/14#)
40 Partner Wall Ball (20#/14#)
50 Pull-ups
40 Hang Power Cleans (115#/75#)
50 Overhead Walking Lunge With Plates (45#/25#)

* Share work with your partner. Split reps as you see fit except for sit-ups and wall ball.
** Alternate each rep for partner med ball sit-up and partner wall ball.

Post total time.

    Membership Information Request


    Name (required)

    Email (required)

    Phone Number