Community. Coaching. Caring. Since 2009.
Power Clean + Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex 1+1
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (95#/65#)
Burpee
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-2Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
20 Overhead Walking Lunges (45#/25# bumper)
40 Double Unders
Pt. 1: 5 RFT: Push Ups and Front Squats5 rounds for time of:
10 Push Up (Rings)
12 Front Squats (155#/105#)
* Rest 5 min. then AMRAP Pt. 2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats in case of drops/misses
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead SquatsFor time:
Run 100m
12 Burpee Over Dumbbells
12 Dumbbell Overhead Squat (Right Arm), pick load
12 Dumbbell Overhead Squat (Left Arm), pick load
Run 100m
9 Burpee Over Dumbbells
9 Dumbbell Overhead Squat (Right Arm)
9 Dumbbell Overhead Squat (Left Arm)
Run 100m
6 Burpee Over Dumbbells
6 Dumbbell Overhead Squat (Right Arm)
6 Dumbbell Overhead Squat (Left Arm)
Run 100m
3 Burpee Over Dumbbells
3 Dumbbell Overhead Squat (Right Arm)
3 Dumbbell Overhead Squat (Left Arm)
Deadlift 6-6-6Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.
Death By Kettlebell Swing
With a continuously running clock perform:
2 Kettlebell Swings, (53#/35#) in the first 1 min,
4 Kettlebell Swings, in the second 1 min
6 Kettlebell Swings, in the third 1 min
…
Continuing this for as long as you are able.
5 rounds for time of:
9 Thrusters (95#/65#)
35 Double Unders
* This is 1/2 the rounds of Open WOD 17.5
