Author: snoridgecf
Advanced RX: Weighted Strict Pull-up 5-4-3-2-1 & FT: Row and Bodyweight Bench Press Chipper
Advanced RX Class:
Weighted Strict Pull-up 5-4-3-2-1
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Weighted Strict Pull-up 5-4-3-2-1
Advanced RX: Weighted Strict Pull-up 5-4-3-2-1
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices & 21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings
21-15-9 reps, for time of:
Burpee
Deadlift (225#/155#)
Toes-to-bar
Kettlebell Swing (53#/35#)
Photo by @robcwilson
This guy hit a max height static box jump that was to his chest! Go Team Bob! Some impressive hops from several people the other day.
Where Things Stand with the Theofanidis Situation
Results
Results cont
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
Shoulder Press: 1RM & Part 1 and Part 2 DB AMRAP
Shoulder Press: 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Pt. 1: AMRAP 5 mins: DB Snatch (Alternating) and Burpee Over DB
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Alternating Snatch (50#/35#)
10 Burpee Over Dumbbell (Lateral)
* Rest 3 minutes between AMRAP’s
Rest 3 Minutes then complete:
Pt. 2: AMRAP 5 mins: DB Push Press and Single DB Box Step-ups
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Push Press, pick load
10 Single Dumbbell Box Step-ups, pick load, in
* Rest 3 minutes between AMRAP’s
Photo by @robcwilson
Two parter today, short workouts but deceptive in execution.
Shoulder Press: 1RM
Shoulder Press: 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Max Effort Day
Max Effort Day
After 1RM choose a minimum of 3 exercises and shoot for a personal record.
Round One: 20 Minutes to find a 1RM of Clean & Jerk, Snatch or Front Squat. Choose ONE lift.
Round Two: (Choose min. of 3) Max pull-ups, max toes-to-bar, max handstand push-ups, or max wall balls, max effort 500m row, 400m run, max double-unders, or max height box jump (Single jump).
You have 20 minutes for the first round. Post your score for the exercises you did and leave the other exercises blank.
Photo by @robcwilson
PR Day! So many PR’s on so many things today. Also congrats to Robin for hitting her 250th WOD the other day!
Back Squat 2-2-2 & FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs
Back Squat 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs
For time:
40 Overhead Walking Lunges (45#/25#)
40 AbMat Sit-ups
4 Rope Climbs (15 ft)
30 Overhead Walking Lunges
30 AbMat Sit-ups
3 Rope Climbs
20 Overhead Walking Lunges
20 AbMat Sit-ups
2 Rope Climbs
10 Overhead Walking Lunges
10 AbMat Sit-ups
1 Rope Climb
* Scale 1 RC to 2 supine RC or to 2 Foot lock pull-ups
Back Squat 2-2-2
Back Squat 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.